Hi Everyone,

I used to do a lot of running around 3 years ago but stopped for the past year and a bit and put on quite a bit of weight. I'm 6'1" and now weigh 14st 4lbs after losing over 1.5st over the past 4 months.

I now run 5-6 times a week between 4-6 miles a day at a pace between 8:30-9min mile. My main goal is to increase my 1.5m to under 9:40 (10:30 PB) and 5km to under 21 (26:00 PB).

My question is the best way of going about this? Do I just plod along doing the miles everyday or is there a better way to go about this?

Thanks in advance!

Add in a long slow run once per week. Run one of your normal runs at threshold pace and then do an interval or hill session once per week. Bet you'll get your times down then.

agree with Jane + you should shave down that excell weight

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“The only good race pace is suicide pace, and today looks like a good day to die.”

I tell you what lost weight!!! and the best way is eat for a week no carbs,no fat,no sugar. Only proteine and then you start with training for help contact me privat i will send you a full trainings pla!!!!

What a load of b@llocks, just eat a healthy balanced diet and keep an eye on portion sizes to keep your weight under control.


Cheers,
Tom

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10k PB 47:12, 5k PB 21:30
HM 1h51
Training for VLM 2013

This!

Yeah I stopped eating a five pack of cookies from sainsbury each day as a snack and the weight just fell off me. I am trying to eat more healthy aswell but to be honest I have always eaten bad stuff and it's only a small improvement food wise so far.

This will tell you the effect that weight loss will have on your times (other things being equal)

http://the5krunner.com/2011/11/07/5k...tor-and-tools/

if you consider yourself to be overweight then you may well face more of a risk of injury if you push things too much. That can set you back big time. So be careful.

weight loss obviously links to the calories-in calories-out formula. But consider that not all calories-in can be used in the same way. Consider that only looking at calories (or just protein) might deprive your body of things that it NEEDS.

Consider also that increases to your 'metabolic rate' over a whole day may actually burn off more calories than any exercise in itself.

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Better 5k, Duathlons and Triathlons
To be taken with a pinch of salt@ http://the5krunner.com
Goals: >82% Age Graded 5k and a Sea Triathlon.

Very interesting not sure I completely understand it but if I lose 10kg I could lose over 2 minutes in my 5k time.

There's approx 500kcal in each of those cookies - I used to make them!

I am very naughty I also used to eat an entire tub of Ben and jerrys on my nightshifts.

there you go then...

also look at your running cadence. try and aim for around or slightly above 90 (180 footfalls per minute), this will reduce the impact of your weight on potential injuries and also probably make you faster

__________________
Better 5k, Duathlons and Triathlons
To be taken with a pinch of salt@ http://the5krunner.com
Goals: >82% Age Graded 5k and a Sea Triathlon.

I've lost six stone, I can tell you how to do it properly and safely if you want to pm me, I was 16 1/2 stone, now currently 10 stone 6 pound (sometimes go up to 10 stone 10 pound but no more) and I'm 6 ft tall.

Edit: Oh and my 5k times aren't as fast these days with the bad back and hip, but I do know how to train

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If you're not living on the edge, you're taking up too much room.

blimey that's good I am around 14.5 at the moment and only 5'10 tall.