Cardiofags pls

>>38413354
Start bridge to 10k. Running longer distances helps you with speed in smaller distances.

>>38413374
thanks pal I'll look into it

>>38413354
Just google search 5k training plan.

You should have one long run a week. Other than that you should run at 5k pace for a bit longer than it takes you to do a 5k. If you are just a beginner try running 5 times a week.

>>38413354
hey everyone, muay thai fag here trying to pick up running again for all its benefits. i used to be able to run for upwards of 45 mins at a good pace (i guess 8km?) with relative ease and haven't done it in years except sporadically.

for some reason every time i try to run again i'm almost completely exhausted by the 25th minute, i feel like my diaphragm's stiff and my entire body's on the verge of collapsing. my knees just can't carry me anymore, and my head's about to explode. which is completely mysterious because my muay thai classes last for 1h15 and at a rather high intensity and i thought i should be able to run for at least as long as i used to.

am i just growing old? i don't know what i'm missing.

>>38414927
almost like my energy reserves have lowered dramatically, in other words. i'm feeling the same in muay thai too to be honest.

>>38414927
whats your stats and diet, probably need more carbs

>>38414968
5'9, about 147lb, i'm not following my diet but is a little messy, lots of homecooked stuff (lebanese cuisine in general so lots of meat and chicken, some rice and veggies), breakfast is almost always either eggs and cheese sandwich with some greens, or some form of beans. cutting out snacks and sweets and salt (doctor's recommendation, i have some prehypertension). you're probably right about the carbs last time i went on a run i'd just woken up and had barely half a banana.

>>38415045
also i'm male turning 27

>>38414927
>I used to be able to run for a long time back when I was training but I stopped for a few years
>Now it's a few years later and I can't run as I good as when I was training every week

Just gotta do get back into it. You can't expect to pick up where you left off

>>38415060
true, but i never stopped muay thai though. i guess my endurance in that doesn't translate to running.