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Thread: Running workout

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    Running workout

    I'm trying to improve my running for 2.4km for some physical test..I'm aiming to hit the timing of 9.40 mins but currently my timing now is only 11.37mins..So was wondering if you guys have any advice

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    Keep training and eventually you will reach your goal!

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    Run more

    yes it really is this simple

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    Andrew


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    I would recommend mixing in distance workouts and sprint workouts.
    You should push for at least a minimum of 5k for your distance workouts, up to 10k would be ok as well if you are up for it.
    If you want to run 2.4k, then you should be able to push all the way through. You don't want to train for 2.4k, and then get tired right after you are done, you want to train through it.

    You should also do sprinting workouts, which will probably have a pretty decent combined distance, but longer/more breaks.
    I don't know how your tracks are laid out there, but from google it looks like one lap here is .4km. So do .4, then .8, then 1.6, then back down to .8, then back down to .4
    You should sprint all of them, or at least be running at a pretty decent pace. Take long enough breaks in between where you are not winded at all and all ready again.

    Just keep mixing it up and I'm sure you will get down to your goal in no time!

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    Yeah I was going to say to throw some sprint workouts in there as well! Also you might want to try running in places that aren't flat. I know that when I was trying to train for this 5k thing for my school, I trained in an area with a ton of hills. Not sure if it was because of that, but I finished within the first 10 people done with the race ^^

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    Depending on this persons level of fitness these "sprint" workouts are the fastest way to injury.

    Hills are good they are speedwork in disguise.

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    Andrew


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    Quote Originally Posted by runbikesurf View Post
    Depending on this persons level of fitness these "sprint" workouts are the fastest way to injury.

    Hills are good they are speedwork in disguise.
    Well as long as they stretch properly, they /should/ be fine.
    If they don't stretch properly, yeah they could definitely hurt themselves!

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    Quote Originally Posted by I_royalty_I View Post
    Well as long as they stretch properly, they /should/ be fine.
    If they don't stretch properly, yeah they could definitely hurt themselves!
    Somewhat debateable

    Dynamic stretches + a proper warmup will be better but the speedwork can still injure them. From my experiences people I know have been injured from jumping into speedwork to soon.

    Static Stretches are just a complete waste to do before running.

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    Andrew


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    Quote Originally Posted by runbikesurf View Post
    Somewhat debateable

    Dynamic stretches + a proper warmup will be better but the speedwork can still injure them. From my experiences people I know have been injured from jumping into speedwork to soon.

    Static Stretches are just a complete waste to do before running.
    ^I agree with that for sure. Dynamic is what really helps.

    I guess my opinion is a little skewed. I'm used to running with people who I ran cross country and indoor/outdoor track with.

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    Quote Originally Posted by I_royalty_I View Post
    ^I agree with that for sure. Dynamic is what really helps.

    I guess my opinion is a little skewed. I'm used to running with people who I ran cross country and indoor/outdoor track with.
    Thats who I run with and those are the people i'm used to being around it's hard to not give certain advice to newer/non XC runners.

    She really needs to run more before trying to run faster. That's what the "Base" phase of cross country was for me was upping the mileage before working into the speedwork.

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