Running advice.... - Tilted Forum Project Discussion Community

Push-Pull · 02-20-2008, 09:45 PM

OK, I'm trying to reach a goal with my jogging/running. I'm shooting for 1.5 miles in 13 minutes. I'm currently doing 1.5 in 14 minutes. I am running for about 2.25 miles with a 220 yard sprint at the end approximately every other day. In discussing this with others, it has been suggested that if I want to improve my 1.5 mile time, I need to....

A) start going longer distances at sustainable paces. The theory being that I build endurance and if I can run 5~6 miles at a sustainable pace, then I *should* be able to run the 1.5 at a faster pace and nail my 13 minute goal.

B) try riding a bike on the *off* days as to get a good cardio workout pretty much every day.

What say the runners on TFP? Any other advice suggestions for me? I'd really like to have this 13 minute mile licked in 4 weeks or so.

dlish · 02-21-2008, 05:10 AM

wind-sprints as we used to call them. i used to do 1500-2000m doing 200m steady, 100/50 sprint, then 200m steady 100 or 50m sprint. it really does help build your cardio and gives your muscle something other thn a monotanous steady pace that you get when you are running on your own.

they arent easy to do..do maybe try the 50 sprint first..cos by the end of it, even a 50 sprint is almost impossible.

try mixing up your routine rather than just do a long run. try cross training in the gym..squats and leg work..maybe some calf raises. it all helps

ohh..and eat well! ot sure what your diet is like but food is very important

jazz would probably be the best person to ask though...

Plan9 · 02-21-2008, 05:29 AM

Core muscles such as the lower back, abdominals, and obliques are extremely important to running.

I recommend sprints, too. They're the best way to build speed.

The_Jazz · 02-21-2008, 06:13 AM

Since you're not running a race, wind sprints/buildups/speedwork aren't going to do you much good. If you needed to worry about closing speed at a finish line then I would have a different answer, but as it is, I think that you're wasting your time here. You're definitely not doing enough to make any real difference by doing just one 220.

Both dlish and Crompsin have touched on important things here. Cross training can be a big help if you can't run every day and working on the support muscles can be very important.

You've got the right idea by increasing distance, and that will definitely help. The other thing that you should do is increase the pace that you're doing your distance. If you can keep track of how fast you're running every mile you run, you'll start to see a difference. The general rule of thumb is to increase the distance that you're running every week by 10%, although you could probably bump that up since you're only at 7.5 mile/week right now. Listen to your body, particularly after a run, so that you can stay in front of injuries.

If you'd like help on setting up a training cycle, I'd be glad to share my knowledge. I lived and breathed this stuff for about 12 years, and we can make it as complex or simple as you'd like.

cameroncrazy822 · 02-21-2008, 08:11 AM

HGH my friend.... HGH. Seriously, the previous posts are spot on in their advice. Good Luck!

boom29 · 02-28-2008, 05:52 PM

Instead of doing a sprint at the end of your run, I recommend that you periodically increase your pace during your run. Obviously this would change depending on your distance, but by increasing your pace in the middle of your run, your legs will get used to more turnover.

Ex. If you're running 2.25 miles, then increase your pace for about 1 or 2 minutes.

If you run 4 miles, then maybe have 2/4 reps of 2 minutes at an increased pace.

Hopefully that was not too confusing.

Welcome to the club!

02-20-2008, 09:45 PM	#1 (permalink)
Push-Pull I'll ask when I'm ready.... Location: Firmly in the middle....	Running advice.... OK, I'm trying to reach a goal with my jogging/running. I'm shooting for 1.5 miles in 13 minutes. I'm currently doing 1.5 in 14 minutes. I am running for about 2.25 miles with a 220 yard sprint at the end approximately every other day. In discussing this with others, it has been suggested that if I want to improve my 1.5 mile time, I need to.... A) start going longer distances at sustainable paces. The theory being that I build endurance and if I can run 5~6 miles at a sustainable pace, then I should be able to run the 1.5 at a faster pace and nail my 13 minute goal. B) try riding a bike on the off days as to get a good cardio workout pretty much every day. What say the runners on TFP? Any other advice suggestions for me? I'd really like to have this 13 minute mile licked in 4 weeks or so. __________________ "No laws, no matter how rigidly enforced, can protect a person from their own stupidity." -Me- "Some people are like Slinkies..... They are not really good for anything, but they still bring a smile to your face when you push them down a flight of stairs." -Unknown- DAMMIT! -Jack Bauer-

02-21-2008, 05:10 AM	#2 (permalink)
dlish Currently sour but formerly Dlishs Super Moderator Location: Australia/UAE	wind-sprints as we used to call them. i used to do 1500-2000m doing 200m steady, 100/50 sprint, then 200m steady 100 or 50m sprint. it really does help build your cardio and gives your muscle something other thn a monotanous steady pace that you get when you are running on your own. they arent easy to do..do maybe try the 50 sprint first..cos by the end of it, even a 50 sprint is almost impossible. try mixing up your routine rather than just do a long run. try cross training in the gym..squats and leg work..maybe some calf raises. it all helps ohh..and eat well! ot sure what your diet is like but food is very important jazz would probably be the best person to ask though... __________________ An injustice anywhere, is an injustice everywhere I always sign my facebook comments with ()()===========(}. Does that make me gay? - Filthy

02-21-2008, 05:29 AM	#3 (permalink)
Plan9 I Confess a Shiver	Core muscles such as the lower back, abdominals, and obliques are extremely important to running. I recommend sprints, too. They're the best way to build speed. __________________ *Whatever you can carry.* "You should not drink... and bake."

02-21-2008, 06:13 AM	#4 (permalink)
The_Jazz Asshole Administrator Location: Chicago	Since you're not running a race, wind sprints/buildups/speedwork aren't going to do you much good. If you needed to worry about closing speed at a finish line then I would have a different answer, but as it is, I think that you're wasting your time here. You're definitely not doing enough to make any real difference by doing just one 220. Both dlish and Crompsin have touched on important things here. Cross training can be a big help if you can't run every day and working on the support muscles can be very important. You've got the right idea by increasing distance, and that will definitely help. The other thing that you should do is increase the pace that you're doing your distance. If you can keep track of how fast you're running every mile you run, you'll start to see a difference. The general rule of thumb is to increase the distance that you're running every week by 10%, although you could probably bump that up since you're only at 7.5 mile/week right now. Listen to your body, particularly after a run, so that you can stay in front of injuries. If you'd like help on setting up a training cycle, I'd be glad to share my knowledge. I lived and breathed this stuff for about 12 years, and we can make it as complex or simple as you'd like. __________________ "They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." - B. Franklin "There ought to be limits to freedom." - George W. Bush "We have met the enemy and he is us." - Pogo

02-21-2008, 08:11 AM	#5 (permalink)
cameroncrazy822 Junkie Location: MD	HGH my friend.... HGH. Seriously, the previous posts are spot on in their advice. Good Luck!

02-28-2008, 05:52 PM	#6 (permalink)
boom29 Insane	Instead of doing a sprint at the end of your run, I recommend that you periodically increase your pace during your run. Obviously this would change depending on your distance, but by increasing your pace in the middle of your run, your legs will get used to more turnover. Ex. If you're running 2.25 miles, then increase your pace for about 1 or 2 minutes. If you run 4 miles, then maybe have 2/4 reps of 2 minutes at an increased pace. Hopefully that was not too confusing. Welcome to the club!