yah, I am now on strength building, intervals and slope sprints
Can try for 3 months. See if got difference. But dont be mistaken, you still need to factor in some easy sessions also, really easy low zone 2 to get the volume up sufficiently, just no try not to get fatigued for your easy sessions coz you dont wanna compromise your workouts.
Something like 2 workouts of your choice, 2 x really easy,....short strides for all 4 sessions. 1 day strength/plyo/whatever accessory training you want. 2 days rest. That's a 7 day training week, if too cramped the cycle can be 8 or 9 days. If can handle, maybe add 1 more easy.
Actually tbh, no need to 3 months to see results, by the 1st month, if properly executed, you should more or less can see small signs of improvement liao.
I share with you calisthenics - It's something like pull up.......if anyhow execute, anybody in this thread i give them 4 months also nothing just stuck there be it 0 or just 1 or 2 half reps. Trust me, i had been through this stage initially.
If properly done, just 4 weeks already got signs of pretty noticeable improvements.
If not difference, then LL, try the other way, just slow the heck down and really racewalk/power walk for hours/wk liao.
I also started from racewalking before i ran.......it confirm works, the very first time i tried to run was 1.6k which is 2 laps at my bridge area, i did 6:20 mins (3:58 pace) as per stopwatch.....
Too bad you cannot cycle, you can get a ridiculously enormous amount of easy volume in aerobically and still enjoy it (even if it is not totally specific to running so the carryover efficiency is going to be quite bad). Also much more cooling as you are approaching summer in 2 months time, you can bring your fav snacks, drinks etc. Is just afraid that you cannot spare time from your work or family nia.
It should work........3 youtubers and 1 hyroxer tried it other than myself (else really no other way to explain, i only have 1 short workiout type run session and my zone 2 commute office runs are sort of garbage in the eyes of true runners, it's only really just that i bo bian coz office location is as such).
very careful on plyo now cos i twisted my ankle last year end
pushed myself too hard 2 days ago and almost black out on my 10th upslope sprints
Sprints of any type - 10 reps seems to be is a wee bit too much if not advanced runner. If form breaks then it is time to cut, so i think the majority of us wont cut it past 6-8 reps. Also not meant to be pushed beyond 12 seconds. If you dont think it is enjoyable then better not force to do coz it carries a bit higher injury risk unless very well conditioned in strength/muscles. Benefits are there though for those time crunched and have extra benefits far beyond running......
But again, might not be quite compatible for the type of distances that you are after.....it needs ample recovery before trying again. But if you are willing to try the higher intensity block i mentioned earlier as something to experiment with, you can slot 1 in per week, but maybe cut the reps to 4-6 or something. It's like a surgical strike, dont do it like 10 12 reps intervals training coz it isnt intervals.
