jogging and motivation thread

[Mephist0pheLes]

what HR zone should i train at, how frequently and what distance to improve my 2.4km run?

Been stuck at 12:30 for quite some time alr, cannot improve.

 

[hesedy]

Hi guys , those wearing Garmin watches and added Garmin pay wallet . Just like to check besides OCBC credit card, have u all tried to add other banks credit card successfully?
Thanks

 

[sph777]

what HR zone should i train at, how frequently and what distance to improve my 2.4km run?

Been stuck at 12:30 for quite some time alr, cannot improve.

If you want to improve timing, you need to incorporate intervals training.

https://thesmartlocal.com/read/ippt-running-tips/

 

[sales69]

Peninsula or queensway able to find older shoes ah? Say want to find a nb rebel v3, possible to find it there?

If you are heading to JB, try their outlet store. Tiagong from friend he bought about 2 months back. Around S$70++.

Not sure whether there's stock now.

 

[Jeremy1]

Track Run completed

 

[Kuudere]

Oh something like in the army ah. Yes that is definitely a possibility. All must be very structured one.

Army helped me to understand progressive training especially building up long run mileage.

But you definitely need structure to improve.

what HR zone should i train at, how frequently and what distance to improve my 2.4km run?

Been stuck at 12:30 for quite some time alr, cannot improve.

3 times a week, longer run (~5km) + threshold run + intervals

Intervals

Week 1: 6 x 400 (1 minute 30 seconds rest in between) @ 2.00 minute per lap
Week 2: 7 x 400 (1 minute 30 seconds rest) @ 2.00 minute per lap
Week 3: 8 x 400 (1 minute 30 seconds rest) @ 2.00 minute per lap
Week 4: 5 x 600 (1 minute 45 seconds rest) @ 2.00 minute per lap (3 minutes to complete the set)
Week 5: 6 x 600 (1 minute 45 seconds rest) @ 2.00 minute per lap (3 minutes to complete the set)
Week 6: 4 x 800 (2 minutes rest) @ 2.00 minute per lap (4 minutes to complete the set)

Threshold Run >> 2-3 days of rest after intervals

Week 1: 1k in 5.00 minutes
Week 2: 1.1k in 5.30 minutes (same pace but longer)
Week 3: 1.2k in 6.00 minutes
Week 4: 1.3k in 6.30 minutes
Week 5: 1.4k in 7.00 minutes
Week 6: 1.5k in 7.30 minutes

Longer run

Easy run at x2 of the distance of 2.4km, so you can handle the training. Start off with 3k and build up to 4.8-5k

 

[Jeremy1]

Just now I tried running at very fast I think 4 min pace for 200 m rest run to complete 1 round.

Really no joke, my heart really poured out and going to faint liao

Now I know why some people collapsed during run liao.

 

[Mephist0pheLes]

Army helped me to understand progressive training especially building up long run mileage.

But you definitely need structure to improve.

3 times a week, longer run (~5km) + threshold run + intervals

Intervals

Week 1: 6 x 400 (1 minute 30 seconds rest in between) @ 2.00 minute per lap
Week 2: 7 x 400 (1 minute 30 seconds rest) @ 2.00 minute per lap
Week 3: 8 x 400 (1 minute 30 seconds rest) @ 2.00 minute per lap
Week 4: 5 x 600 (1 minute 45 seconds rest) @ 2.00 minute per lap (3 minutes to complete the set)
Week 5: 6 x 600 (1 minute 45 seconds rest) @ 2.00 minute per lap (3 minutes to complete the set)
Week 6: 4 x 800 (2 minutes rest) @ 2.00 minute per lap (4 minutes to complete the set)

Threshold Run >> 2-3 days of rest after intervals

Week 1: 1k in 5.00 minutes
Week 2: 1.1k in 5.30 minutes (same pace but longer)
Week 3: 1.2k in 6.00 minutes
Week 4: 1.3k in 6.30 minutes
Week 5: 1.4k in 7.00 minutes
Week 6: 1.5k in 7.30 minutes

Longer run

Easy run at x2 of the distance of 2.4km, so you can handle the training. Start off with 3k and build up to 4.8-5k

Thanks, i will try this.

So far i can only maintain 5min/km for 1.2km, but my 2nd half pengsan alr

 

[Mecisteus]

Hi guys , those wearing Garmin watches and added Garmin pay wallet . Just like to check besides OCBC credit card, have u all tried to add other banks credit card successfully?
Thanks

https://www.garmin.com/en-US/garminpay/banks/

 

[Ender]

Just now I tried running at very fast I think 4 min pace for 200 m rest run to complete 1 round.

Really no joke, my heart really poured out and going to faint liao

Now I know why some people collapsed during run liao.

That's why I do most of my run at easy pace. These type zone 5 training, once a week is enough liao. Train your easy pace until your steady state is truly steady state for a significant amount of time (1.5 to more than 2 hours). i.e all metrics (pace, HR, breathing rate, RPE, Cadence) are steady, then your LT1 is properly define. It is a clear sign your mitochondria health is great. Good for lao nang approaching 60 like us.

 

[Mecisteus]

what HR zone should i train at, how frequently and what distance to improve my 2.4km run?

Been stuck at 12:30 for quite some time alr, cannot improve.

What's your target pace ?

Run that pace for 400m intervals.

Start with 4 then gradually increase repetitions.

If you can maintain 10x repetitions at the target pace, then you are good to try the 2.4km.

 

[Mephist0pheLes]

What's your target pace ?

Run that pace for 400m intervals.

Start with 4 then gradually increase repetitions.

If you can maintain 10x repetitions at the target pace, then you are good to try the 2.4km.

For a start wan to achieve below 12 min. Then maybe below 11:30 eventually

 

[WussRedXLi]

 

[winningeleven]

No more daily running shoe endorphin speed 3 and have to settle my new old stock NB fresh foam beacon V3. I missed the bouncy feel of the Saucony and this current NB shoe is so firm and caused my left 1st and 2nd toes in very discomfort and feel burning hot. I was struggling after 13 km onward and still pull through to finish the 21.1km. I really need to get a better suitable shoes for my longer run .

[url=https://ibb.co/m690NXL] [/URL]

[url=https://ibb.co/BTyYF9G] private image host[/URL]

 

[Kuudere]

Just now I tried running at very fast I think 4 min pace for 200 m rest run to complete 1 round.

Really no joke, my heart really poured out and going to faint liao

Now I know why some people collapsed during run liao.

For you, maybe 5 minute pace can be considered a sprint for 200m.

Collapse is no joke, with the hot weather these days, it's possible.

Thanks, i will try this.

So far i can only maintain 5min/km for 1.2km, but my 2nd half pengsan alr

Yes, that's why you will only attempt 1.3km at 5min/km after 3 weeks

What's your target pace ?

Run that pace for 400m intervals.

Start with 4 then gradually increase repetitions.

If you can maintain 10x repetitions at the target pace, then you are good to try the 2.4km.

4 x 400m > 10 x 400m is also another good one if he is a beginner to interval training.

I prefer 4 x 800m over 10 x 400m for the final workout since people tend to slow down during the 2nd 400m. Running 800s will ensure pace consistency for the 2.4km.

 

[Jeremy1]

For you, maybe 5 minute pace can be considered a sprint for 200m.

Collapse is no joke, with the hot weather these days, it's possible.

Why I saw those runner in YouTube like their easy run so relax but their pace is easily 5 minutes per km

They run like so relaxed

Even I saw people outside running like quite easy but I think their pace easily 6 minutes I guessed

 

[Jeremy1]

No more daily running shoe endorphin speed 3 and have to settle my new old stock NB fresh foam beacon V3. I missed the bouncy feel of the Saucony and this current NB shoe is so firm and caused my left 1st and 2nd toes in very discomfort and feel burning hot. I was struggling after 13 km onward and still pull through to finish the 21.1km. I really need to get a better suitable shoes for my longer run .

[url=https://ibb.co/m690NXL] [/URL]

[url=https://ibb.co/BTyYF9G] private image host[/URL]

You sure Endorphin Speed 3 really don't have ?

Can google online ?

 

[winningeleven]

You sure Endorphin Speed 3 really don't have ?

Can google online ?

I went to queenway recently. Got . But don't have my size and no more wide version which is only available in black.

 

[Kuudere]

Why I saw those runner in YouTube like their easy run so relax but their pace is easily 5 minutes per km

They run like so relaxed

Even I saw people outside running like quite easy but I think their pace easily 6 minutes I guessed

Like what Ender said, the metrics of other runners is different. 5 minute runner will usually have better cadence (turn-over) and stride length than 6 minute runner.

The more you run, the better you get. But if you focus on long distance, then consistency is more important than fast pace. If you focus on shorter distance like 2.4km, then running fast is important.

 

[dreamaurora]

Why I saw those runner in YouTube like their easy run so relax but their pace is easily 5 minutes per km

They run like so relaxed

Even I saw people outside running like quite easy but I think their pace easily 6 minutes I guessed

Cannot compare like that. Any hobby if really want to get really good need to invest time or have very good instruction.

Often read those who got 3 hours for their first ever FM. Then when you read further these runners all already very accomplished in track and field.

I still remember when I started picking up running, 3 km run already felt like wanted to die. Jog slowly for 5 km then already got cramp.