Pure speed

The recent news that Mo Farah had smashed the British and European 1500 mtr. record lets you see how fast middle to long distance runners are going nowadays. To see them run at around 4-5 minute miles over distance is quite staggering. Put them in a shorter distance race like the 1500 metres and they can even break the records in that. As I mature - get older - I have observed the times of the top class athletes getting quicker and quicker while back at base camp, ie. my own running efforts, I seem to be getting slower and slower !! Still, as one who continues to enjoy running whatever the pace, I am happy just to be able to get out and enjoy a steady run. I trust that these faster runners will inspire you to go out and push the boundaries of your own particular running journey.

Preparation for Running a 5k: 1 - What Distance to Cover in Training

Most beginner 5k running programs and schedules include a steady build up of distance over a set period of time. Typically starting from walk/jog for a time and then increasing to jogging or running without the need to walk at all. This will usually be set over a time frame of between 6 and 12 weeks. When starting out, incremental steps from a few hundred yards up to a mile can be set as a primary target. As fitness levels and ability to run increase then greater distances can be attempted.

Many programs will set the training so that only the required distance of 5k is reached in the specified time. While this is adequate to enable the distance to be run, a better plan should include runs of a greater distance before the 5k is attempted. This can be done by setting out a longer period of training initially.

The following distances in training would be an effective program over 12 weeks to enable a competent first running of a 5k race:

Week 1  up to 1.5k

Weeks 2-4  up to 3k

Weeks 5-8   up to 5k

Weeks 9-12  up to 8k

The running after the first week, which should have included running for up to 10-15 mins. continuously, should be set out in a way that allows different lengths of run to be completed in the suggested weeks. This would mean that a 3 times a week training schedule will consist of :

3 Runs from 1.5k, 2.0k, and 3k in wks 2-4, 

3 Runs from 1.5k, 2.0k, 3k, or 5k in wks. 5-8  

3 Runs from 1.5k, 2k, 3k, 5k, and up to 8k for wks. 9-12

By including runs that are over the required distance then a 5k race can be run with the certainty that the distance can be achieved comfortably. Also, another benefit is that the body is used to running longer distances than the 5k and that can mean that the effort required to complete a 5k is less. This can be the difference between finishing fresh and being glad just to finish the race.

The importance of an slow build up cannot be emphasised enough. Any attempts at trying longer distances quicker than the schedule allows for is sure to end up with tiredness, fatigue and a greater possibility of an over-use injury. Another thing to note is that if a gradual build up is not adhered to then muscle stiffness in the days following exercise will be accentuated. It is always better to cover the distances set out in the training program in a gradual, methodical way. This will ensure a smooth transition from complete beginner to someone who is properly prepared to run the 5k distance.

Four Essentials for Success in Running

Passion
Running is a part of life for everyone at some point. When time is limited and you want to get somewhere quickly you run instead of walking. So, everyone can manage to run in this way.
However, when it comes to running as a hobby or more importantly as a sport that you want to participate in regularly, it takes on a whole new meaning. For this type of running one of the most important things is to have is a passion for what you are involved in.
To have passion means to care greatly about something. It means that whatever that passion is, it will take up large amounts of your time. In some instances nothing else will matter. The amount of passion you have for what you do will determine greatly how far you will progress. When involved in running regularly, having passion is a must.

Health

When running regularly your body is put under a great deal of stresses compared to someone who does not run. To be able to maintain a running programme, you need to ensure that your body is in a good state of health. This is done by following the correct diet, exercising regularly and avoiding illness and injury. Following these three things is very important in respect to being able to run consistently.

Having a Goal

When embarking on any kind of schedule of running you must have a goal to which you are aiming. This can take many shapes or forms, but the important thing is to have one. Just to complete a race of a certain distance can be a goal. To run a race in a certain time is another. To achieve specific things in your running career can amount to a list of goals. This is ok, as the important thing is to have something to aim for. This will act as a driving force to help you achieve what you want in your running.

Discipline

This can be the difference between just taking part in a race or winning a race. Just taking part will mean that you will do some training and remain reasonably able to get some result. On the other hand, if you can maintain a disciplined approach and set in the things that you need to ensure that every essential is covered, not only will you take part, but you will also have a chance of winning.
This is far more desirable and many more things are likely to be achieved in your running when a disciplined approach is adopted. To be a successful runner you need to have great mental strength and to be able to discipline yourself is a big part of that.

Article taken from my book - Tips for running

Terror at Marathon

I'm sure everyone who runs felt the same revulsion over the tragic events at the Boston Marathon last weekend. It is inconceivable to think that person or persons would stoop so low to commit an outrage like this. Heartfelt condolences go out to the families who lost loved ones and the large number of injured people. Sadly, nowhere seems safe nowadays from those that are hellbent on causing disruption of this kind. To target an event like a marathon is truly sick. Hopefully the authorities will find out who was responsible and punish them accordingly.
As we wait patiently for some nice spring weather it is time to get the goals and targets for the year ahead sorted out. I have joined my son in taking a challenge to run a 10k in July.This will mean an extra amount of training as the distance I have been targetting lately has been the 5k. Some longer runs built into the schedule should help and with a sensible approach all should be well.
Have you got a challenge for this year. Whether it is just to complete your first race or to run a certain distance within a set time, everyone needs something to aim for. This should provide the correct motivation to see you succeed in whatever you attempt.

Alternative to Running in the Snow

There has been a lot of snow about the last few weeks and this can play havoc with all the training plans. The treadmill is a great alternative that allows you to keep on training whatever the weather. 
It is a real asset if you have one in your own home, but if you have not then there are plenty of sports centres and gyms about that will allow you to use their equipment for a nominal fee. This is really the only alternative when the snow is really heavy and blocking up all the roads that you would normally run on. Running on a treadmill is quite a bit different from running on the road. One thing that you have to get used to is the sense of movement as you run. You can easily become unbalanced at first and it is quite a strange feeling. The other observation would be that it gets quite warm and it can feel quite stuffy in comparison to running outdoors. Having said that, running on the treadmill does allow you to continue training and this is obviously the way to go for any who are on a programme or heading towards their first race.

Does it matter when I start Running

 

Running is very popular and it can benefit youngsters greatly to have an early start in the sport.

Anyone who has shown exceptional potential in their running should have been noticed and taken under the wing of some experienced coach. This is invaluable for the ongoing development of any person who aspires to run competitively. From their teenage years through to the end of their twenties would be regarded as the most likely period when races and medals would be won. At this period the body is going towards its peak of fitness and although many may still be top class runners well into their thirties, this is the period where many shine and begin to see some reward for all the hard work done in earlier years. 

 When progressing through the thirties and into the forties the body starts to change in certain ways and depending on the type of running being undertaken it can manifest itself in a slowing of times or a lack of achieving what was expected. This would certainly be more true of the shorter distance races and many top class athletes often move up from the shorter distances to the longer ones like the marathon because of this.

Into the fifties and sixties and things in the body definitely start to affect the ability to perform. One of the biggest at this time is the slowing of pace. Many find that their bodies cannot maintain the level that they once could. This need not be a negative, but has to be recognised for what it is and adjustments made.

When choosing which distance to start running, the 5k is a very good one inasmuch as it is not too long and can be run in around thirty minutes for anyone with a reasonable level of fitness. Another attraction is that it does not take very long from being a complete novice to being able to run the 5k distance.

Training for Running a 5k

Before any race the proper amount of training for the particular distance should be completed. This cannot afford to be skimped on or a poor result will often be the outcome. Some sort of programme should be followed that gives simple week by week outlines of the training requirements to enable you to run the distance comfortably on the day. Beginner runners should see what amount of training sessions they are comfortable with each week and the programme should be set accordingly. Each programme should start of fairly easy, increase to a steady mileage midway and then taper down towards the race day itself. This will mean that you will be fresh on the day and you will have every opportunity of giving a good account of yourself in the race.To be able to compete in running a 5k race, you need to be able to run continuously for approximately 30mins. Some people will be quicker, some will be slower, but as a starting point it is good to aim to be able to run continuously for this amount of time. 

5k Training

Get with the 5k Training Programme
It is relatively easy to get up and get out and start to run. However, if you have not ran any distance before there are certain things that you would be better to take note of. To just get out and run without any structured plan is a fair recipe for disaster. It is far better to follow a plan that is offered by people who have experience of running. This will enable you to reach your goal of becoming fitter through running much quicker and will give you a proper base of fitness that you can then build on.
The programme suggested in this book is set out to enable you to start to run and move towards running a 5k race. It is laid out in such a way so that you run on average three times a week and over the course of eight weeks you build up your ability to cover the 5k distance comfortably. For most people this will mean that you will build up to be able to run continuously for thirty minutes.
Note: The book referred to is my 'Running a 5k' which is displayed on the right hand side of this page.

Still Running

Welcome to my blog about Running....

It has been a while since I posted, but I have decided to get up to speed again and let folks know what is happening with me on the running front.
It was a good time on the lead up to Christmas 2012, training went well and I was gearing up to running in some 5k races in the new year. Around that time I managed to write another short book to join the others in my Amazon Kindle collection. This time it focused on getting up from a non exercise position to get up and get Running. The title is Get Up and Run and is aimed firmly at beginners to running who want to get fitness levels up from where they are at.
After the turn of the year I was running 5k in training consistently, but then at the end of January felt quite fatigued after my runs and decided to take a week off and rest. Having done this, I got back out on the road and was pleasantly surprised at being able to run a straight mile in under 9 minutes. This was the first time in a long time that I have done this. I resolved after that to gear my training to improving my pace rather than trying to run longer distances. My immediate goal is to complete the local Parkrun sometime in March. Watch this space for progress reports....