RUNNING GENERAL

10K

>>38223367
Butt sex

buπ sex?

>>38223367
kill yourself

>>38223367
5k to couch

>>38223367
girls that take pics like that are fucking whores

>>38223367
Pick up heavy weight
Put heavy weight back down

>>38223367
5k 3 times a week for two months. Then doubles 8 hours apart at least 3 times a week

>>38223367
post more of her

>>38223855
So you mean 5k twice a day 3 times a week?

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>>38223415
8/10

>>38223934
Yes. Running 10k is uber boring. Run roubles and you'll get better at endurance and your 5k time will improve

>>38223976
>Running 10k is uber boring
Yeah that's kind of why I was asking. I want some options. What about some HIIT thing?

>>38224003
Depends on your goals but yeah why not. I don't like it desu, and my primary goal is to be able to hike long distances so I just do doubles or go for long runs on weekends

>>38223367
She doesnt run. Her legs aint shit

>>38223367
Bridge to 10k or whatever 10k training program you want to follow

>>38223367
How to get a GF like that? Sell xanax?

>>38223367
badwater

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I run college xc and track, up to 70 mpw. I''m not really fast (DIII) but can do a 5k in 16 min and a 10k in 34 min. I can answer most running questions

>>38225252
Is a life goal of mine 2bh

>>38223367
If you liked running the 5k distance, go farther. If the length of a 5k bored you, start doing sprints. I can give you workouts if you'd like.

>>38225330
>I can give you workouts if you'd like
Yes please.

5k is fine, not that boring, though I'll probably keep changing my route to mix things up. but I'm a bit of a time-efficiency nazi, so if I can get the same benefits for less time investment I'd definitely do it.

who is this toothy cutie ?

ss+gomad

>>38223367
Is that grimes

>>38223367
>those thighs
>DSER?

>>38225330
My 5k time is 28 minutes lol

>>38223848
Nothing wrong with fucking whores

>>38223367
Run for more.

I ran 12k every other day by the time I figured out that steady state cardio was killing my gains.

It was actually true, my blood tests improved by a lot once I dropped extra cardio from my routine.

>>38223848
Lucky them

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>>38225375
It would help to know how many miles a week you run and your 5k time. Since you did c25k I'm going to assume you don't have a ton of running experience beforehand.

One workout you can do (with almost infinite variations) is called a fartlek, basically an on-and-off interval workout. As with all workouts, begin and end with 5-10 easy minutes of jogging. After doing the jogging warmup do some drills like:
https://www.youtube.com/watch?v=PcWsOM144xo

A watch with a timer/stopwatch function would be useful. The "hard" intervals are meant to be medium-hard, something you can maintain for the duration of the interval but fast enough to make you feel burning in your legs. You're meant to be operating in the vo2 max zone (heart rate 155-175) where oxygen consumption is at a maximum and your body depletes its carbohydrate stores.

For fartleks, the workout portion is continuous, so you immediately accelerate from easy to hard without stopping. Likewise, you immediately slow to a jog when the hard interval ends. The jogging can be as slow as possible so you're recovered for the next one.

Examples include:
>1 min hard/1 min easy x10*
>*repeat 10 times for a total of 20 min, 10 min of which is hard

>2 min hard/2 min easy x5

>x min hard/y min easy for as much time as you have

Advanced:
>Ladder with hard intervals of 1/2/3/4/5/4/3/2/1
>only 1 min easy in between each one

>>38225392
Lmao no grimes is fat and ugly.

>>38225565
>run for more
negro what?

I have basic training in 2 months

Realistically how much fitter can I get in that time in terms of running

>>38225695
>grimes
She isn't fat and has no deformities so no idea why you think she's ugly.

I just did day 3 of Cto5K and was wondering what I should do after it if I'm using it for my boxing training

>>38226433
hiit

>>38226487
which is...?

>>38223367
When did running 5K become difficult enough that it needed a meme programme to help you?

>>38226566
during the fat acceptance movement

>>38226566
at least they try to better themself, and the first step is always the hardest

>>38223367
Are you a girl? My girlfriend and I just had this exact fucking conversation. Erin, now you just fucking run. You don't need a program anymore

>>38226566
When it meant running 5k non-stop in under 20 minutes. Just because you walked a mile and a half in 10 minutes once doesn't mean you can run 5k or travel 5k in a time that isn't a joke.

>>38223367
Bake some nigger dick flavoured pudding

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Just finished week 1 of C25k (literally 5 minutes ago) but this last run was rather difficult. I was forced to take a couple days off so I don't know if that messed things up. Should I move on to the next session as planned or repeat the run due to the difficulty I had?

>>38226566
There are a lot of seriously unfit people who can't run a full 5K, including myself a couple of years ago.

What time do I have to run a 5k in to not be considered a dilettante?

>>38226788
This

>>38226566
funnily enough, in high school I couldn't run 1km

now running for 2-3 hours is easy, but it took years of discipline, willpower and training

>>38226825
What's your current 5k time?

>>38226894
18:55

>>38226825
12kmh - proper runner
11kmh - good runner
10kmh - normal runner
9kmh - slow runner
8kmh - jogging
7kmh - very slow jogging or fast walking
6kmh - normal walking speed
5kmh - slow walking speed
4kmh - fat blob moving forward
3kmh - tectonic plate moving
2kmh - you probably swim faster than this
1kmh - ants probably move faster

Time to throw out those Nike Roshe.

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this is the only collage i have, seems legit

>>38226509
here bro>>38225602

>>38225377
>>38223856
Kelsey Calemine

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>>38226942
>27 minutes 5k
>At least normal
Nice. I feel better now. I always thought I was terrible since I have numerous friends doing it around 20 minutes.
Should I improve on that or start going for longer, slower runs ? I never ran past 35 minutes

do two slow LONG runs a week 10-35k, and one fast for 10-20k.

>>38227006
Age counts. If you are under 25 you are snail tier. Try to add a long run weekly bro

>>38227072
curiously enough, that "snail tier" is in better physical condition than 95% of modern Western adult population
that being said, I myself could probably pull 5km close to 20min, but that would be my limit. I have endurance for longer distances, but I have serious issues with training for higher speeds. and since I like "Low Intensity Endurance Running", I keep training long runs instead of short/fast ones.

to each their own, whatever their aims may be

>>38225252
basin

>>38227129
Don't be bitter. I also train for endurance and suck at speed so LISS is my thing too. I'm >>38223855 >>38223976 >>38224072

27 minutes is still slow for 5k if you are under 25, nothing wrong with not being perfect bro.

>>38227072
Well I'm a 70 years old asmathic woman in a wheel chair(20yo man in metric units)
And yeah I know it's slow but I'm still fat and still smoke (albeit went from a pack to 2 cigarettes a day) so I can't expect more.
I primarly started going for speed but I hit a limit on 7:30 mile and I thought of a change of pace but I can't motivate me to run for more than 30 minutes so that's why I asked if going for a faster 5K was good.
I'll try going for 2 runs a day. Maybe try one 3 miles and one 2 miles at first to see how it works

>>38227407
If I might suggest, go for a couple of 2 miles first week, 2,5 the second and third week, and on the fourth jump to the couple of 3 miles.

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>>38227506
Yeah that may be what I end up doing after the first time. I'll be doing that 4 times a week if I don't injure myself.
Should I go for my regular 2 miles pace (around 16:20) ?

>>38226816
P-pls respond

>>38227129
aim for 18min, thats 6min a mile, not too hard

>>38226816
>>38227827

push to the next level
at the start of anything new, your body will still be readjusting. Rome wasn't built in a day, but having too much siesta is not good either

>>38227873
my best time of this year was 21km in 2:00h.
I hardly run sub-10km runs, so I don't know how fast I would pump out 5k.
I simply enjoy long runs, short runs just feel like they are over too soon. Running is a form of escapism to me. Endurance > muscle mass; that's how I roll.

that being said, I guess I could try doing some 5kms, might be good for a change.

>>38226676

OMG HII yeah it's Erin!!

>>38227939
if you really want to step up, sign up for a 10km race or 21km race, maybe this autumn or next spring.

>>38227407
>hit a limit on 7:30 mile
do interval training 5x1km or 6x800m as well as some long runs. This is how you get over stuff like that

>>38227725
Since you are going to run 4 miles per day, aim for your 4 miles pace or something not far from that. I'd rather do it slowly than risking soreness or pain and come to a full stop for a week or more bro.

>>38223848
She's 17. Looks like a massive attention whore.

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>>38228097
Alright good to know. I started by not being able to run more than a mile and half so I focused on trying to reach 5k without stopping. Once I get back on trying to improve my mile i'll probably look more into interval.
>>38228104
Alright that should be way slower. I'll aim for a 2 miles at a 10 minutes pace to see how it works

>>38228191
yeah with a good 5k plan your mile will improve as well. During our cross country season we practiced 2x a day for the first few weeks and that worked well for getting us into running shape quickly. I would recommend something of the same.

BTW nice job on cutting down on smoking. It's no good for your respiratory system so I would recommend quitting entirely. Nice job on getting up to 5k distance. You're doing good, but you've still got a long way to go. Good luck anon.

>>38226956
>and anytime you want to see me i'll be at the track
I wish brehs ;_;

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>>38228283
Yeah it was hard because I come from boxing where cardio is totally different (especially at a hobbyist level), with frequent pauses and a relatively slow pace so going for a 20, then 30 minutes without interruption was freaking awful.
At least I have Initial D music to pump me up (maybe that's why I can't help but accelerate as well and end up running 2 minutes less than intended)
>>38228391
You just gotta find your own anon. Go volunteer in some cripples association like I did.

I ran 2.4k in 9:30 minutes Today. Read somewhere thats around Military requirement. What you guys think?

>>38228415
[eurobeat intensifies]

>>38227225
I am 27 and have been running 5k everyday past week and a half, currently I am at 26.45 what should I be aiming at if my first 5k race is in october ?

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>>38226956
Dang, last time i ran was after playing this years ago, and only once.

I have failed you

>>38228594
Do a long run once per week. Do speed work once or twice per week. Do the rest of your runs easy.

>>38228473
Depend on what sort of super saiyan corps you go yeah, but I've heard the numbers 2700m in 12 minutes far more often
https://en.wikipedia.org/wiki/Cooper_test

>>38228594
you should aim for a non retarded training program. Switch to a standard program such as
intervals
medium run
short run
speedwork
long run
long run
rest

With this you should be able to drop some significant time and be in 22 or 23's, but only if you switch your training to something that actually makes some sort of sense

>>38223367
grimz is angel

>>38228627
Well at least your not a dumb frogposter. Start again.

>>38228686
>not grimes

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>>38228712
I prefer ducks

Just ran 5k in 24:16.77 a new personal best. Should I go for a better record or try doing something else?

>>38230625
Something else like what?

>>38230704
try 10k, or cycling, or swimming

>>38230989
go for 10k and start building endurance m8

>>38231016
Start running 10k AND try to improve your 5k time

>>38223848
hahah can cofirm

>>38223367
>What should I do next?
Train for a half marathon

>>38231032
what's a good 5k time to shoot for? I'll try and go for a 10k on the next run

I ship to basic training on the 22nd. I'm in the best shape I've ever been in my life, and still improving, but I could use any tips you guys could give me for running.

>>38226942
Kek, 5 min/k's = proper runner. Maybe if you're running an ultra.

>>38226942
dude, just link this website

http://www.heartbreakhill.org/age_graded.htm

>>38231136

21:00 is a good time to aim for. 7 minute miles are a good staple.

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>>38232305
>mfw 44.619%

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did this today, my 5k time is barely under 30min

>>38232393
How much do you weigh and how tall are you? You wouldn't imagine how fast you can get with 8 months of serious speed training.

>>38232443
6'1 187. I know I'm overweight. Just finished c25k and cutting. Can't believe how fucked I am. What do?

>>38232653
Cutting? Do you bulk?

Lose weight and find a 5k program has a diversity of long and slow, and fast and short runs.

>>38225330
If you are still here...
I run a two mile in 13:41 with a goal of 12 minutes
I'm a boxer and that where my coach wants me at
I weigh 160 at 5'6'' so I have weight to lose
I do between 16-22 mpw

>>38232676
So combine LISS with HIIT? Any pointers to a sound program?

>>38232841
http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance

i tried the first few days of couch to 5k earlier this year and my ankle swole up big time after 3 sessions. Tried to have "good form" or whatever too by not heel striking.

doubt i'll try again.

>>38233098
Thank you bro, bless you.

Are the Newton MV3s a good first minimalist shoe? I'm looking into minimalist shoes to try and work on better technique. Pretty new to running as it stands, should I even be caring about these types of shoes yet?

>>38233276
Rule: you should run at a pace that lets you hold a conversation. We all make the same mistake, we go too hard when we start. You are not trying to impress anyone, you are doing this for yourself. You don't lie to yourself. Take it slow, and progress. Been there, done that. Keep trying and don't hurry, it will come m8

>>38233303
>should I even be caring about these types of shoes yet?
Nope. It's a theory. Git gud at it with your shoes (you should be able to), take notes and compare your stats.

I'm doing running Incline at 1% on treadmill c25k. Any reason to switch to outside instead my mate reckons treadmills are much easier and shit tier exercise.

>>38228594
if you actually do the bridge to 10k or w.e your 5k times will increase, once you can run 10k regularly you will think 5k is really short and your endurance will have improved significantly, also if you can set a "last 200m" on your app then just sprint the last 100-200m

>>38223367
stupid question
should I run until I can no longer? or should I just set a goal (obv big enough to exhaust me but not make me pass out) and just keep moving the goal post as I get better?

>>38233433
Treadmills are the steroids of running. However, if your only alternative is asphalt, stick with the treadmill. Asphalt is for faggots. Divide your total time in thirds, and do a soft incline, a hard incline, and a soft incline to finish. Increase it every week.

>>38233470
>should I run until I can no longer? or should I just set a goal
Set goals. xfailure doesn't work here. You are just getting tired. Run distances and improve on them. Progress at a slow pace don't jump from mile to mile

>>38223848
Yeah she wants butt sex, no doubt

>>38223367
How long did it take you? Do you have any tips?

>>38234981
It's a 9 week program. No tips, it was a piece of cake.

>>38233610
>Treadmills are the steroids of running
Mind explaining how you make this comparison?

High test male reporting in

don't do cardio

do sprint intervals

extended cardio releases estrogen and turns you into a women

look how unhealthy those long distance runners look.

cmon

>>38235208
>extended cardio releases estrogen and turns you into a women
Why would you pull something like this out of your ass?

I guarantee you have no backing for that notion.
What you might be thinking of is cortisol, which can in turn lower your testosterone. But this increase in cortisol only occurs at high intensity cardio - exactly the kind you're recommending.

This increase in cortisol is, of course, negligible for your hormones as long as you don't do high intensity every cardio session. Slow paced cardio actually decreases cortisol

So the only reason I'm even looking into cardio is to strengthen my heart and lower my BP, what would be better suited for these goals? LISS or HIIT?

>>38235391
A mixture of both

>>38235208
5K is not a long distance

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>>38232401
who the fuck runs for an hour and a half

>inb4 "I"

What do you carry when you run?
Where do you put your keys? Money? Cellphone?

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>>38235464
bottle of water
phone & headphones
I-I hold them in my hands...

>>38235461
People who run long, or mid-long distances at a slow pace

>>38235477
I can't do that, I get bored and the desire to kill myself overcomes.

Started running last week. In total did 5k for 25minutes but I wasn't running the whole time, did 2 brakes of walking. Idk how to run slow pace consistently.

I get winded as fuck, gasp for air, nausea.

help

>>38235476
I don't understand people who run with a bottle in their hand, especially since there are multiple fountains along the route i run.

>>38235585
I did that for one round, then realised how autistic it is and left it on a bench with my hoodie. Noone stole my shit which is good.

The only water there is are the fucking sprinkles.

>>38233610
>Asphalt is for faggots.
Mind explaining how you make this comparison?

>>38235566
You'll get used to it. Helps having a good scenery.

>>38235735
>m-muh joints
It's a meme

>>38235753
Sometimes there are qt3.14 cardiobunnies, does that count?
I'm guessing I come off as very attractive when my face is soaking with sweat and I seems like I'll die any moment.

>>38235464
all in a running vest

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>>38235461
>his body cannot sustain hours of running

>>38235797
I am sleeping 12 hours and then sitting n a chair for 10. My body cannot sustain shit.

I'm pretty new to running but I was able to do 3-4km right off the bat. Within a few runs I planned out a 10k run and did that.
I have the endurance for it cardio-wise but my body just fucking aches.

How fast does this iron out? I'm aiming for a half-marathon asap but the rate I'm increasing the distance is probably going to cause an injury

>>38235208
t. fatass who can't run a mile without dying of exhaustion

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>>38235763
What the hell, I just looked this up.
Do you really run with a vest like this one that makes you look like you escaped your tard wrangler?

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>>38235868
I've seen people running with this kind of vest. Not the one you posted.

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>>38235868
No. More like this one.

>>38228667
That's not enough rest. should rest on Wednesday's and Sunday's should gym then

>>38235464
Keys in pocket. Done. Or, if someone else is at home, I don't take keys and ring the door bell.

Don't need water if I run for less than 2 hours or so.

>>38235566
Run slower if you get winded easily. Run through nature with eyes and ears open and it won't get boring.

>>38235853
Try not to do too much too quickly. Your muscles and cardiovascular system may be up to it, but bones and tendons take longer to adapt. Easiest way to a running injury is to just run a lot without easing into it.

>>38236374
>Keys in pocket
But they swing around with every step, do you have tight/elastic pockets?

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>>38224003
>>38226487
here breh

>>38235918
>>38235927
>>38235868
this is retarded.

>>38236405
I really hate HIIT
I just enjoy long runs for the sake of enjoying running

HIIT has become a memetier exercise over the past years, designed for lifters who need some specific training programs or they don't know what to do

just run for the sake of enjoying running, don't plan

>>38236405

nice image, thank you

>>38236401
i carry exactly one key.
sometimes my phone.
google neoprene running belt.

>>38236401
Running pants have a small pocket at the centre back (just above the arse) - not much shaking there.

If I run in "normal" shorts, yes, that can be a small annoyance (and one of them has a hole the keys made). Best to leave as many keys as possible at home - attach house key / flat key to a separate keyring and disconnect it from the other keys before running. Quick, simple, cheap solution.

>>38236433
i really enjoy running, but don't want to kill gains. not even joking.
hiit is for that.

>>38228747
Post more ducks

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>>38232679
Yeah I'm here, to go from basically 7 min miles to 6 min miles is a considerable jump. It would be beneficial to increase weekly miles, ideally slowly over several weeks to avoid injury. 30 would be a good goal. A running week may look like:
>long run
>base run
>running workout
>recovery
>base run
>off
>light cardio crosstraining

I say base run and recovery run because easy run implies it's a useless plod, which it certainly is not. Long runs for you could be 5-7 miles, depending on how comfortable you are with distance. Of course, you have to consider incorporating your boxing workouts, but running certainly won't make you gain weight.

If you don't have access to a track, you can refer to the fartlek workout I gave another anon. If you do, you can do some interval workouts on it. 3000m or 2 mile race pace is very close to vo2 max for most people, so that's the zone you will be training in.

Workout:
>5-6x800m (2 laps) at goal race pace
>rest = run, i.e. 3:00 interval = 3:00 rest period
>rest is not continuous like the fartlek workout - you don't have to keep running during the rest period. Walking or stretching a little is advised.

>3-4x1600m (4 laps - 1 mile) at current or goal race pace
>rest = run, as above

For speed:
>5x300m. As fast as you can run them.
>rest is 4-6 minutes, a full recovery
>get a couple minutes of jogging in each rest period

As always, get a good warmup and cooldown before and after each workout. The day after a workout, go easy! You need to recover, and easy running carries blood and nutrients around your body so your muscles can repair themselves after exertion.

>>38235461
I

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This may sound stupid but I'm trying to lose weight and my best idea was to make it as a side effect of improving my run.

atm I'm doing a 10km/session workout it usually goes like this.

1º Half: Try to get to at least 5k under 30 min, usually goes something like 11kmh non stop for 30 min or faster but with a rest walk for 3 min in the middle.

2º Half: Just get to 10k, generally 10kmh or less with as much rest as I want.

Right now I'm unable to run at 12kmh for 30min, I get winded after 10 min yet 11,5kmh takes a considerable effort but I still get there, how to get better at this.

Also how much I'm burning in these 10km, online calculators give me different results, I'm 1.85m tall and 91kg.

>>38235464
I just carry my house key in my pocket and a bottle of water in my hand

>>38237938
I'm 188cm at 85kg, so we might have somewhat similar burn-rates, that is usually 100 calories per 1km, naturally depending on difficulty of terrain and heart rate. running faster does cause higher heart rate which means faster burning of calories due to higher strain on your body.

there are some online calculators for calorie burning during sport exercises, and the more data inputs they ask, the more certain the results.
Heart rate maximum, height, weight, speed, VO2 max, terrain inclination...

>>38225330
>16 min 5k
>I'm not fast

fuck off

>>38223367
>tfw no qt runner gf who takes me running in exchange for me taking her lifting

Why live bros

>>38237938
>I'm 1.85m tall and 91kg.
Body fat estimate? Maybe you need to get rid of some weight, I'm 182 and was only able to reach 5k under 28 when I went from 80 to 77kg. Now I'm at 85 because of reasons and started running again. I hardly get 5k under 33 currently, so I know it's my weight

>>38232401
isnt this like really fucking slow ?

>>38237979
you run with a bottle of water in your hand ? never seen anyone doing that.

>>38238966
Everyone starts somewhere. No need to be a bully about it anon

>>38225330
Still there? I'm not OP, but am thinking about running my first marathon in December (off-road). Any suggestions for training?

Background: I'm in my mid-30s, have been running on and off basically for forever, but my main focus has been on swimming when I was younger. Lately, I'm mostly cycling. For the last few years, I've dabbed into triathon. That has been where most of my running happened, from 15km jogs to intervals on the track.

At a duathlon in June (15km run, 60km cycle, 7.5km run), my 15km time was 1:08. Because I injured my foot while coming off the bike, I've run three times since, two of those within the last week.

Any ideas on how best to graually build up distance and speed? I'm a bit worried because my Achilles tendon has been giving me trouble occasionally, and I don't want to get injured.

>>38223367
10k
Also get your 5k time down

>>38238987
I've seen it a lot. Depends on the weather I guess.

>>38226433
Boxing is both anaerobic and aerobic

With that in mind, integrate workouts that push your anaerobic threshold (interval sprints), and workouts that push your aerobic threshold.

An option for one day is an hour of running, with hard jogging for 3 minutes and walking (eventually light jogging) for 1 minute. Work up to that, of course.

>>38223367
just started couch to 5K

OP can you give me an idea of how much your body has changed?

im like 235 right now 6'2 and intermediate strength, lifting about 1.5 to 2 years.

>>38239872
In what way? My legs, especially calves, are noticeably stronger; they look more "toned" and hard. I feel much lighter on my feet, more nimble, in day to day life. Better mood. Can't sit still for as long without really wanting to get up and move.

In terms of fat loss and appearance I lost 15 pounds of fat but that's because I was aiming to lose that much and adjusted my diet accordingly. I can't say what it'd do for you because presumably you have different goals.

>>38239059
>Also get your 5k time down
Is there are method for doing this or do you literally just try to run faster?

Any running socks y'all recommend? I need some new ones. I only like no-show socks.

>>38234981
>>38235097
Actually that's a lie, I do have something to say: DON'T RUN AGAIN UNTIL YOUR SHINS ARE FULLY HEALED

>>38240131
thanks

the 15 lbs is really what i was looking for.

i'm already dieting but i'm noticeably heavy on my feet, especially by comparison to when i was 195 (at my peak). I'm much stronger now then when i was 195, and trying to cut, hence the running program. I'm hoping it will speed up results, which it should.

If i lose 15 lbs in two months I'll be ecstatic and will be almost "fit." 20-30 lbs to be "ripped" as long as i dont lose to much muscle mass

>>38227129
Why would you compare yourself to "95% of the western population"? Pretty low bar... In high school I broke 19:30. There were guys on the team doing low 17's, though.

That said, running hasn't really ever sat well with me. I always seem to get patellar tendinitis after a month and a half of regular work. Also I just don't like it that much. I don't see myself ever running more than 1 hour again. (This probably has to do with my knees as well.)

So don't shoot for a number you can't make, but if you have no injuries and want to be in good shape, sky's the limit.

Basically what I'm saying is run at your own pace. Don't use others' as an excuse OR a goal.

>>38240157
Run more.

>>38226085
you can make LOTS of progress in 2 months when it comes to running

>>38241681
Alri

I have more like 1 and a half months

I need to get my 1.5 mile to 12 minutes

atm it's 12:38

File: le_Pepsi_Pup.jpg (62KB, 640x480px) Image search: [Google]

62KB, 640x480px

> mfw I buy my first pair of brooks

>>38240184
How do you know that?

>>38243191
Hill sprints will do you good. I had been running for three months and after the first hill workout I ran 1,5 mi in 11:32.

>>38244069
There are no hill near me unfortunately

I have just started doing 400m sprints though

>>38223367
>Just finished Couch to 5K
Did you race a 5k to finish the program?

If you did, then train to race it faster.

Read Dr. Jack Daniels Running Formula. Pick an appropriate 5k plan, and train to run faster.

>>38236430
>can't run unless in the height of fashion
You're no droog of mine

>>38225541
im right there with you senpai
we'll make it

>>38238453
No the guy but ex competitive runner here man. When you run and run hard to compete 16 mins for a 5km isn't that great for a college runner.

>>38237246
Bro I'm gonna sound like a dick here but I'm ok with that. The reason you run D3 and not D1 are those rest periods. Seriously 3 mins for a mile and 4-6 for 300m? Are you having a coffee in between your reps? Speed endurance is built on being able to go again and again quickly. You'll be fully recovered after 6 mins beeeen 300m. Fair enough that you have advised this for the guy asking but I'm assuming since you recommend it that you also train it.

>>38223367
Run to the couch and eat donuts.

>>38247275
Lmao that's my advice to a newbie. I ran sort of like that in high school, but the 800's were in 2:25 and the 300s in 45 seconds, that workout being a late-season pre-meet interval session. So no, that isn't how I run now.

Here's a typical week:
>long run 15-20 mi
>base run 8-10 mi
>5-7 mi of intervals done by heart rate
>base run 8-10 mi
>6 mi tempo ~30 min
>base run 6-7 mi
>race day

>>38240184
How long would that take? 2 days prob?

>>38223367
>What should I do next?
Stop ruining your knees probably

>>38247890
cool sedentary lifestyle bro

>>38226825
i learned a word today. thanks

what do you do when running? i don't listen to a lot of music

if you run on a treadmill, do you ever watch videos on your phone?

>>38249475
i listen to the radio. theres a morning talk show i really like and makes me laugh so i forget that im running a lot of the time. im a newbie tho

Will running 5k once a week help with endurance or am i wasting my time?

>>38240163

balega, thank me later.

>>38235797
I get tired just walking from the couch to kitchen and back.

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>>38249578
>5k
>once a week
>endurance

>mon visage

>>38249578
It'll help a little bit.

There will never be a situation in life where you'll have to jog more than 3 miles at a steady pace, anyway. Like, jogging a 5k without running out of breath is enough to get you up any amount of stairs, last you until the end of sex, ect.

You want to spend the least amount of time possible on cardio. People spend 10 hours+ a week running because they have nothing better to do; you're not one of those people, right? 100 miles a week is as impressive and useful skill as browsing 4chan

>>38249705
But I wanna be able to run a marathon...

>>38249705
If you run and lift/do bodyweight exercises, you are already doing more than 90% of the population.

I think, at a bare minimum, everyone should be able to run a moderate distance (5k+), be able to carry themselves physically (do bodyweight exercises, jump over fences, scale shorter walls), and be able to defend yourself, your property and your country.

If you're unable to do these things because of a physical or mental limitation, that's one thing. But if you're a healthy adult and you can't do any of these things, you're kind of a waste as a human being.