Currently running 20-25 miles per week at an easy pace of around 8:45-9:00 min/mile. Sometimes go down to 8:15-8:30 per mile.
About a month ago I ran a 5k in 21:50.
How do I improve from here? Ultimate long term goal is to go sub 18 in the 5k (which I haven't done since high school).
Should I just slowly ramp up mileage?
Why are American pigs so fucking disabled in their head. Measuring 5k time as in 5k meters as in 5 KILOMETERS but posts time in fucking monkeymiles
what is stopping you from running faster? legs or lungs?
you get used to it
kek
Deadlifts and squats and bulgarians
Mileage is used as a standard in distance running all over the world, thirdie
why is she wearing jewelry? fucking roastie cares more about how she looks than optimizing her time.
>muller
>no tits
>How do I improve from here?
Try running faster and you should see the time get better.
She's one of the best hurdlers in the world so I think she knows better than you
If it helps, I think more about the distance as 3.1 miles, it's just the event is known as the 5k
Probably lungs more than legs
>she will never suck my bols
>She's one of the best hurdlers in the world so I think she knows better than you
jewelry is dead weight. there is nothing more to know.
interval training at the track.
high intensity
400 meters x 10 for example
Run at max hf, between intervals cool down to 75% maxhf.
It's very challenging and very effective
At best join some running club with a trainer
im sorry i only lift to get big. running is only an exercise to be better at real sports.
a lot of athletes are wearing jewelry during competition
How many days/week do you run? you should do one longer run (25-30% of your weekly mileage) and at least one other higher-intensity workout (tempo run, 1k or 1 mile repeats, etc) per week, with the rest being easy runs
not in Europe. We use the metric system
onassis posters deserve the rope
Just train lmao + heavy conce ntric only hexbar deadlifts
Increasing mileage will absolutely help, so yes, do it gradually. A sub 18 5k is very fast, you’ll need A LOT more mileage. Depending on your talent, age, other factors you might want to invest several years to achieving the goal. The mileage alone won’t do it though, you have to do workouts too.
- tempo run
- intervals at 5k race pace (6x800m with rest of 75% of the interval duration)
- speed work (maybe 6-8x200m at mile race pace with full recovery)