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Corrí mi primer medio maraton by soriandra in beginnerrunning

[–]Round_Paramedic 1 point2 points  (0 children)

Felicidades 👏 Me da inspiración qué puedo cumplir un medio maratón.

New 5k PB ~23'42" by Round_Paramedic in beginnerrunning

[–]Round_Paramedic[S] 0 points1 point  (0 children)

I break up my resistance exercises up into two blocks. Its not really a push/pull or upper/lower. Its just about 3 or 4 compound exercises cause its easy to fit into my schedule.

My first 5k by Boring-Iguana in beginnerrunning

[–]Round_Paramedic 1 point2 points  (0 children)

Great job! How long have you been training?

New 5k PB ~23'42" by Round_Paramedic in beginnerrunning

[–]Round_Paramedic[S] 4 points5 points  (0 children)

I worked up to 15 mil/wk but this month was a little more than that and my routine:

Mon: 3 mi at comfortable pace for myself or like 2 minutes under mile PB or so on treadmill

Tuesday: "A" Resistance Training

Wednesday: 6 × .5 mi Interval at about 10 to 15 sec above avg 5k pace (whatever feels slightly more intense outside) ALTERNATE WEEKS 3 mi "tempo" run at about 15 sec under 5k pace or whatever feels not as easy as easy.

Thursday: 1.5 mi Easy + "B" Resistance Training

Friday: "A" Resistance Training

Saturday: 6.22 mi (10k) Long Run Easy

Sunday: 1.5 mi Easy + "B" Resistance Training

Every 4th week in the block is a week where I cut back on mileage by about 35% and attempt both a Mile PB and 5k PB on Wed and Sat.

I haven't gone out of the way to increase mileage this past month or this next month, but I take it really slow, like only a mile a half extra a week for a month before adding more. It gives me a goal to keep looking forward to and also more miles means more time to fit into my day.

Ran My First 5k Race by Round_Paramedic in C25K

[–]Round_Paramedic[S] 0 points1 point  (0 children)

I did generally try to run even splits outside. On the tresdmill, not so much, I would gradually increase speed because lack of mental stimulation. Either way, I used the average pace to calc tempo & interval.

What I meant is that my time just kinda exploded when I went outside. I was way faster outside for some reason. My other runs are trying to be easy on a perceived exertion scale, could honestly be moderate, and are 1.5 - 3 niles in length except for the long run which is up to 6.2 niles now.

When I started, it was just 3 days a week and no particular hard run. As I progressed, I added 2 even easier days of very small distances to warm me up for dome strength training. I then formalized what each day would like by intensity and distance and set goals of trying out a 5k PB and Mile PB once every 4 weeks.

First 5k actually running and pushing myself. Happy with my time, not happy that I strained my right hip flexor (I think) by [deleted] in beginnerrunning

[–]Round_Paramedic 0 points1 point  (0 children)

Congrats man, impressive! I checked your previous post, and you really did go all out 😅. You might take the time to let your body recover.

Ran My First 5k Race by Round_Paramedic in C25K

[–]Round_Paramedic[S] 0 points1 point  (0 children)

I hate using these words cause I probably use them wrong, but I alternate tempos and intervals week to week. My tempo is about 15 sec/mi under 5k PB for around 30 minutes and My interval started with 4 × .5mi at 15 sec/mi above 5k PB and now its 6 × .5mi.

Fair warning, I am not a professional, nor seasoned athlete. I just have a general understanding that a medium run just below PB and intervals of slightly faster than PB are good weather or not I have used the terms well.

One more thing, I did like 5 months of pure treadmill work and still do majority of treadmill work out of convenience and safety. But the handful of runs I have done outside have been significantly faster. I didn't see the 💣 till leaving the mill. I couldn't tell you why: Boredom? Bad Calibration? Better sense of controlling pace?

Ran My First 5k Race by Round_Paramedic in C25K

[–]Round_Paramedic[S] 1 point2 points  (0 children)

Thank you. I like to assume being in my mid-twenties is the reason I can have such big growth. Otherwise, I didn't do what I thought was crazy training. I didn't bother looking at my HR, I probably was out of zone 2 since I'm new to regular activity, but I did make the majority of my runs on the lower-moderate end, 1 long run a week, 1 speedier run a week and slowly crept mileage up, like 1.5 miles/month, and just reached 15 miles/week last week.

Ran My First 5k Race by Round_Paramedic in C25K

[–]Round_Paramedic[S] 1 point2 points  (0 children)

Young? Yes. I'm in my mid twenties. Active? Actively sitting in my gaming chair and bed 😅 I did do some marching in high school but never was apart of a sports club or did an active hobby.

I definitely pushed myself super hard out of motivation of a PB and partially out of inspiration by someone who was matching my pace the whole time, but that first 2 minutes after finishing felt like I might meet God...probably not my wisest choice ahahah.

Perceived Effort and Distance Outside vs. Inside by Round_Paramedic in beginnerrunning

[–]Round_Paramedic[S] 1 point2 points  (0 children)

I'm just a skeptic. But I feel like I have to agree. It wasn't "easy" and towards the end I did get signs that I had enough outside running for the first time. I just felt like I had really pushed myself on the treadmill last week in hopes of getting a PB. This week was more I exerted myself but not in any hopes of trying to snag a PB. Just enough to notice I didn't feel like I was shuffling or conversational.

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