The Running Thread Part II

MedMick

Was going to mention blood doping, but that's so 90s

Graham27

I'd have to differ a wee bit, I think at our level it's worth looking into, as although more elite athletes do it as a matter of course, they are probably close to their max anyway. You can make quite a decent improvement at our level.

The bleep test thing, as you suggest, isn't really that relevant. It's a simpler way of working it out, but it's a rough way of doing it. I think the only way to get an accurate measurement is the proper medical test, but they're expensive. I've always found the bleep tests are more about how bloody-minded you are! I hated those things, hated them with a passion.

But the training will help most people. Even if you don't get your VO2 max measured specifically in terms of litres or whatever, I'd be surprised if anyone did the relevant training and didn't improve their times. A bit of HIIT never hurt anyone. Well, actually it hurts everyone, but still

MedMick

You don't like the bleep test?! We used to use it for our annual fitness test in the navy, along with the 1.5 mile run. We had one nutter of a PTI who used to use it as a warm up before circuit training!
Agree that the training would benefit everyone.
I wouldn't even know where I could get my VO2 measured correctly.
Here's the beep test calculator:
http://www.topendsports.com/testing/beepcalc.htm
We also used to use Parlouf sessions. I found them tougher than the beep test.
Do you have a "favourite" HIIT session?
Not sure if it's classed as HIIT, but at the end of every gym session, I try and do 40 secs of bastardos -burpee with a press up then explode into a star jump,20 secs rest. 5 sets usually kills me off for the day.
Ref the star jump, more time in the air=more rest!

ODP

My current 5k pb is just under 29:00, anybody got any advice as to how I could go about shaving a few minutes off that. I think that doing 5k in 26:00 is achievable before the end of the year.
So, you guys got any tips or training advice as to how to get to that point?

Stu_M3

What is your current training plan? Do you just go out and do 5k runs all the time or mix it up with other distances etc?
If you are not doing intervals then this will probably increase your speed...

ODP

I'm just getting back into it now. Have taken some time off after the Great North Run due to shin splints. So I'm looking at a brand new running plan.

Previous to this I have run 5k a few times in the week then a longer run at the weekend.

Interval running sounds interesting. Would be handy if I had a track I could use.

Stu_M3

Well I am no expert, but spent a lot of time reading and on forums to get advice myself on going from out of breath in 100 yards to 5k several times a week and 10k once a week. I've also just been hit by the dreaded shin splits which as you know is a classic over-training injury.
So it sounds like you are covering similar runs and distance to me.

What really helped my times was intervals. i.e spint for x seconds/minutes then walk/slow jog for x seconds/minutes. The sprint section should be as fast as you can and this will really help get your times down. Well, it did for me. I was running 30-35 min 5K's when I started and I am now down to 24m 22s personal best.

For tracking it, I don't suppose you have an iPhone of Android device? Download "Runkeeper". It's free and has free training plans built in. Tracks your runs, gives audio feedback on pace, distance etc and will tell you when to run/walk on the intervals. Works well for me

ODP

Cheers.

I used to use runkeeper before I got a GPS Watch, which does all of the above apart from the intervals, I guess I could take my phone out with me when doing interval training, or just monitor it myself on the watch.

Stu_M3

I take both, myself. I use Runkeeper for music/training/logging duties and Polar GPS to confirm distance and also heart rate monitoring. I do have the mick taken out of me with all the "tech" I have to configure before I go off for a run!
The other way to do it would be to sprint hard for as long as you can, then back off to a walk for x seconds, then repeat. Or just use the watch/timer on your GPS, assuming it has one.

kez

I use an audiofuel cd to help with interval training.

Got my 5k time down from 28:17 to 23:02 in 8 weeks.

Plus I joined a running club which does 7m training runs once a week