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We used to do something we called the "pole to pole" run for interval work. Using telephone poles along your running route, walk, jog, sprint between each telephone pole. As you get more conditioned, eliminate the walk part and just do a jog, run, sprint. You'll be amazed how quickly interval work will get ya in shape. If you have access to a track, the same can be done but it's pretty monotonous if you're by yourself.I hate running. but I'm doing it. Can anyone offer their opinion on which of the following methods is better for improving? My goal is to do 5k under 30 min with no walking. Currently I can do a 5k but it is over 30 min and I have to walk to catch my breath occasionally.
Option 1 - run at a steady but comfortable pace for as long as I can, or 30 min (whichever comes first) even if the distance isn't 5k. With the idea that I'll improve and see better distances but always doing 30 min.
Option 2 - always do 5k, even if it takes me longer than 30 minutes and some of it is running faster than option 1 and some walking to catch my breath when needed. with the idea that I'll see better time but always doing the same distance.
Maybe rotate? I don't know. again I hate running.
Add a longer run in maybe once or twice a week.
You can use 800m and 400m splits to set your pace for the 5k too. Divide your 5k into 800s, 400s, 1600s., etc (with breaks in between), find your pace (2 min 24 sec./lap for your 30 min goal) on a track and increase your distance running that pace as you see fit. Have patience, push yourself and before long, you'll be hitting your splits back to back without the break in between.
Keep in mind, you'll have to come out of your comfort zone to reach your goals!
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