EPT
Working Out pt.2
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Clazziquai10
Singapore1949 Posts
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HaRuHi
1220 Posts
You do take care to not only develope your upper body, but core strength aswell to avoid pain in all the supporting muscles in your lower back I hope!  | ||
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Kronen
United States732 Posts
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micronesia
United States24676 Posts
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Clazziquai10
Singapore1949 Posts
@micronesia I think intervals are the key to running faster. Currently I run 4-5 times a week, but usually never more than 5km each time. Usually I do intervals of 5 or 6 x 800m, but sometimes I will do a 1.5 mile time trial, followed by 2 x 800m intervals. It's easy for me to do so because there is a track near my home. Very occasionally I run slow for longer distances, if I can't use the track. That's all I've been doing really. I'm just training for 1.5 miles at the moment because there is conscription in Singapore, and all servicemen have to run that distance for their annual fitness test. Pretty insane to run so frequently and honestly it was super hard for the first few weeks, and I didn't see any noticeable improvement until 2 weeks into my training, but then it became a good habit... so yea, I think you just have to keep at it. Before this I never ran faster than 11:30 for 1.5 miles, and last year I ran 13 minutes so yep I sucked hard at running for quite a while too haha  | ||
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Ehzera
Singapore212 Posts
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LuckyFool
United States9015 Posts
I have pretty much the same 1.5M goal, I'm gunning for more like a 9:30/1.5 though with a longer term goal of running a sub 20 5K sometime in the next few months. I think if you start building one longer run a week into your schedule it'll help. Something like 4-5M at a 70-80% effort will help keep the endurance up along with the gains your making with the interval running. Good luck! | ||
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Clazziquai10
Singapore1949 Posts
On March 09 2015 02:07 Ehzera wrote: Yo dude, I'm from Singapore as well. I see you're training for your 2.4? Haha going for NS soon isit :-) Yup I'm training for that! I finished NS a long time ago, just trying to stay fit and get ripped | ||
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L_Master
United States8017 Posts
Nice to hear the training is going well, consistency is definitely a big key with running. As an added bonus it seems like you have some pretty nice durability. I will say though that 4 or 5 times a week for repeats is more than pushing it. Unless you're doing these repeats really relaxed, say 4:00/800m you're most likely limiting the benefits you could be getting for them. Even top pro runners rarely do more than 2-3 harder sessions per week for this same reason; the body needs time to recover, and if you don't give it that then you won't fully absorb and adapt from the training as much as you could. Pretty insane to run so frequently I guess it all depends on perspective. If you start hanging around with guys that run 10+ times per week it stops seeming so crazy | ||
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hymn
Bulgaria832 Posts
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