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Running Beginner

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  • 07-05-2013 6:23pm
    #1
    Dwight34
    Registered Users Posts: 8 ✭


    I started running last year. My personal best 10km is 56 mins. I'm 6ft4 16st7

    How can I improve my time?


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    #2
    enzeder
    Registered Users Posts: 44 ✭enzeder


    Dwight34 wrote: »
    I started running last year. My personal best 10km is 56 mins. I'm 6ft4 16st7

    How can I improve my time?

    Losing some weight will be a big one. I recently lost a couple of kilos and immediately noticed a significant improvement in my running times.

    Aside from that, just keep running. If you're just running then I'd do 5 runs per week. One long run, one interval session (great for increasing speed also), one or two tempo runs, a recovery/slow run and perhaps some hills or something a bit different.

    Keep it up!


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    #3
    tunney
    Registered Users Posts: 12,583 ✭✭✭✭tunney


    4 seconds a kilo a km.....

    (diminished returns when lean, athletic lean not general population lean)


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    #4
    enzeder
    Registered Users Posts: 44 ✭enzeder


    tunney wrote: »
    4 seconds a kilo a km

    That much?
    Wow, I knew it was a good bit but didn't realise just how much.
    Do you know where that number comes from?
    Are there similar figures for cycling?
    I'm dropping weight rather easily lately for some reason and PB-ing all over the place!
    Cheers


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    #5
    tunney
    Registered Users Posts: 12,583 ✭✭✭✭tunney


    enzeder wrote: »
    That much?
    Wow, I knew it was a good bit but didn't realise just how much.
    Yes. As a former 68kg person who is now 82 I testify to the impact of weight. If I ever stop training for the Haribo olympics I'd expect weight related gains to about 74kg
    enzeder wrote: »
    Do you know where that number comes from?

    I'm not going looking for the citations but you can trust me on this one.
    enzeder wrote: »
    Are there similar figures for cycling?

    Only really valid ones are for climbing (note no real climbs in Ireland) and they are expressed in terms of watts per kilo. If you don't have a power meter and understand power its a bit pointless going any further. When I was 65kg and on a training camp in Italy I climbed like a demon (or is it angel), at 83kg I get dropped by crippled dwarfs. So in short fat==slow
    enzeder wrote: »
    I'm dropping weight rather easily lately for some reason and PB-ing all over the place!
    Cheers

    There you go - now you have your reason!


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