I am wondering what everyones improvement buster is ... what exercise routine has most contributed to a faster time? This is my weekly routine ...
- A 7 km run at 7.5 minutes per km. 75 %.
- A 5 km parkrun at 6 minutes per km. 85 %.
- Two 4.5 km at 7.5 minutes per km. 75 %.
- One run 3 km hill training. 80 %
Share your magic run formula for a faster 5 km!
That's way too scientific for me. Longer and longer road and trail runs (usually 8 mile+) have helped me get my speeds up and when I want a "fast" and short result I just push harder! 👍🤣 the rest of the time I just go with the flow and enjoy the run.
I do run a lot of hills. I think that helps but as I live in a hilly area there's not much choice.
Thank you hills are a must to increase strength to be able to run up hills on a race. I am going my fastest as I am at 88 to 92 percent of maximum heart rate for the last 2 km of the race. I need to run longer like an 8 and 10 km each week.
🤔 I agree. Longer runs really do help. I notice my heart works nowhere near as hard as it used to so I guess that gives me more margin for when I do want to push things harder.
Don't forget unless you've had it tested in a lab MHR is just a guide. Going by my age mine should have exploded already but it hasn't 😉
My maximum heart rate should be 164 from tomorrow using the 220 rule ... my maximum which I use in my polar is 189 ... I slow down at 93 percent ... I feel too tired and the output exceeds the ground covered ... it's plan inefficient ... 😥 agreed longer runs are the answer ... one can do a fast km in the long and slow ...
What was your 5k time on graduating?
what's your running bucket list?
Interesting myth buster
What is your week March 4
What is your week - week 1 ⚡️
