Whats the ss of running?
I'm not fat, or "unfit" by normie standards, nor am I looking to lose weight, I just want to increase speed and distance.
Beginner running program?
Whats the ss of running?
I'm not fat, or "unfit" by normie standards, nor am I looking to lose weight, I just want to increase speed and distance.
jack daniels vdot running training, explained here, the individual components are in the playlist
https://www.youtube.com/playlist?list=PLnAKD1Q8PRQ-lo2fMXbYdLyaJUHznbfvG
Not OP but thanks
couch to 5k
Make sure to download Katawa Shoujo and do the Emi route for maximum gains.
I can already run 5k
I want to try this but I don't have a watch to gauge times
Then run further? What’s the issue here. Do more than you’re currently doing, and then go faster. Repeat
I just want a program
Yes I'm a beginner runner, not a fat c**t who weighs more then his mum. If you can't run 5k your not a "beginner" your a sad pile of flesh
>not a fat c**t who weighs more then his mum
bro, how tiny do you have to be to weigh less than a woman?
>ask for the equivalent of starting strength
>anons tell you
>I can already run 5k why are you showing me a program for beginners?
Are you one of those morons that do SS for years?
I'm >30% bodyfat manlet and spend most of my time on the computer and I was able to run 5k in a week or two. The time sure was shit (bout 50 min after those 2 weeks).
Not being able to run 5k is like not being able to lift the fricking barbell
>50 minute 5K
homie that's barely a fast walking pace, couch to 5K's pace should have you running it in 30 minutes, which is a modest 6 miles per hour.
>5K
Shit. Been using miles for running for too long
I meant 5 miles so 8 km
Anyways, not being able to run 5 km is even more pathetic.
And just to clarify I'm not saying I'm in anyway a good, decent or even average runner. But if you want to consider yourself fit in anyway at least be at my level, c'mon
M8 you don't need a running program, you just need to lose weight. Your weight sets a hard limit in how fast and how far you can run.
You said you were ~30% bodyfat. That means you probably have anywhere from 40-70lbs of dead weight you can lose. You will be able to ran faster and farther with less risk of injury as you lose that weight.
Lol man I’ve got 230lb of excess fat holding me down
Then don't worry about a running program. Even if you made zero progress on aerobic fitness but lost half of that weight, you would see a phenomenal improvement in your running performance.
>The time sure was shit (bout 50 min after those 2 weeks
Are you fricking high? I can literally walk 5k in 45 minutes ar a brisk pace.
Come back to us when you get a <30 minute 5k.
>Not being able to run 5k is like not being able to lift the fricking barbell
Bitch, that's you. You can't lift the barbell. You can't run 5k if it takes you 50 minutes.
If you're over 30% bodyfat then you shouldn't even be running tbh, the risk of damage to your joints is too high. You should just be walking for a couple of hours every day whilst eating a high protein calorie deficit.
Just go fricking run as far as you can every other day and add 10% each week until you hit a respectable number of miles per week. Then start running them quicker
The starting strength of running is couch to 5K
but if you're fat or can't afford decent shoes do not start running, you will frick your knees.
>Pick a route; one that's preferably shorter.
>Run it once, and time how long it takes. It doesn't matter if you walk.
>Run that route everyday of the week with the intention of decreasing your time, and set a goal time to reach by the end of the week.
>At the end of the week, increase your distance by adding an extra lap on the route.
>Repeat steps 3 + 4 until you reach 5 km.
From this point you can then improve 5 km time or go long distance. Some people need more recovery time, but the routine is the same. I never did couch to 5k, but the above and it worked great for me.
Again, you can walk as much as you want, but you should be trying to beat your weekly goal, and previous time.
Not OP, but I'll do this. Thanks another, idk why it seemed so hard for me to come up with a structured plan but I've been wanting to get into running for some time now. Cheers lad
Jog as far as you can
Rest one day
Try and jog further the next day
Rest again
Try and jog further the next day
Rest again
If your progress is stagnating then you’re a little homosexual who needs to sort their shit out
useless advice. perfect for IST
Just make up your own program
Bros I'm too slow, how do I get faster?
Per week: Slow long run (2-3/10 exertion), 1 interval run (4x800 fast + 3 min slow in between for a start), 1 tempo run (6-7/10 exertion). If you train for long distance (or even beginning at 5k), the long run is the most important one. Increase its milage by CA. 10% per week, do a 20% "shorter" long run every 4 weeks.
I went straight to "5k trying to do faster 5k", but if you have a reddit brain maybe couch to 5k might work.
Can u link it? Google search does nothing
Post roooons lads
Go away spooky skeleton