... new runner running my first 5k race on a fairly flast course in 20:38 last May. In Oct I ran a 19:47 on a hilly course.
Since then I have worked myself up to about 50 miles per wk for the past 4 wks now.. Where I live its very cold so I'm confined to the treadmill for a few months here.. Anyways, my PB on the treadmill is a 18:33 w/ a 1.0 incline the whole way.. My question here is how long will it take me to get to sub 18? I need to shave about 30-40 secs off that, can it be done by next MAY? i'm a 34/m, 5'9 bout 160.. Any help is appreciated
Hey folks I have a quick question here for anyone who knows anything about running. I am a fairly?
- Posted:
- 3+ months ago by loanrange...
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- running, first, folk, race, course, news, runner, quick, question
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Answers (1)
Here's what you need to do before anything; get off the treadmill!
Free running on dirt (in a forest) is the best possible way to increase running performance.
The treadmill moves for you, thus your hamstrings aren't worked out at all. Even on incline. So when you begin to run outside on the pavement again, you will tear your hamstrings and wont be able to run at all.
Running on the pavement is good too, but running on dirt or snow stabilizes your joints and hard hits aren't made on the ground; tearing ligaments. 160 is pretty heavy so you will tear up the meniscus in your knee.
Anyways, run outside every other day (3 days/week), 1-2 hours. Don't focus on distance.
Do that and you should get to 18 in March.