jogging and motivation thread

[WussRedXLi]

Crazy street race, with bunch sprint in the end

 

[WussRedXLi]

 

[kaisin82]

Guys, first time running a 41km today. Not a sub 4 but I will take it. lol My legs are spent.

 

[sph777]

Guys, first time running a 41km today. Not a sub 4 but I will take it. lol My legs are spent.

Well done

 

[kaisin82]

Thanks, hit a wall after 33km, finished all my water, had to ask cyclists that are passing by for water lol. But now I feel more confident in running 42km. Just got to figure out the fuelling plan.

 

[Ender]

Guys, first time running a 41km today. Not a sub 4 but I will take it. lol My legs are spent.

Very nice place. where is it?

 

[Ender]

Registration opens on 27th April.

https://www.facebook.com/reel/2183225059169539

 

[kaisin82]

Very nice place. where is it?

Canada, this is a run from Canmore to Banff and back.

 

[Whispers]

woah a lot of serious runners here

recently, my runs are 10km minimum. goal is for a sub4 marathon for scsm.

been base building since Jan, now my pace, at HR of 150-154, is 6:20-6:45.
i have to take a minute or more off per km on race day.
feels daunting.

appreciate any tips or advice given. when should the real training kick in? the 12 or 20 week plan thing...

 

[Ender]

woah a lot of serious runners here

recently, my runs are 10km minimum. goal is for a sub4 marathon for scsm.

been base building since Jan, now my pace, at HR of 150-154, is 6:20-6:45.
i have to take a minute or more off per km on race day.
feels daunting.

appreciate any tips or advice given. when should the real training kick in? the 12 or 20 week plan thing...

A lot of Sub 4 hopeful here. Including myself.
Base building, preferably able to reach minimum 60km/week average for the las t 4 weeks before starting a plan.

Use the below app to help you plan. And you can choose from some of the popular generic plan. The Pfizinger plan is tough. For myself, I am using AI adaptive trainer, TrainAsOne.
https://www.expl.space/plan

 

[Whispers]

A lot of Sub 4 hopeful here. Including myself.
Base building, preferably able to reach minimum 60km/week average for the las t 4 weeks before starting a plan.

Use the below app to help you plan. And you can choose from some of the popular generic plan. The Pfizinger plan is tough. For myself, I am using AI adaptive trainer, TrainAsOne.
https://www.expl.space/plan

will try out the link, thanks!

60km.....im only at 30km+ / week...
i did a 15km LSD, 100mins...need to find some way to squeeze out more time...

 

[Ender]

will try out the link, thanks!

60km.....im only at 30km+ / week...
i did a 15km LSD, 100mins...need to find some way to squeeze out more time...

If you are looking at BYD SIM, still a lot of time to build that base from 30km/week. I think 50km/week is good to start a plan, coz by 2nd or 3rd block, sure hit 60 to 80km a week. Anyway, I feel more confident to start a plan with base of 60km a week, for at least 4 weeks.

 

[WussRedXLi]

woah a lot of serious runners here

recently, my runs are 10km minimum. goal is for a sub4 marathon for scsm.

been base building since Jan, now my pace, at HR of 150-154, is 6:20-6:45.
i have to take a minute or more off per km on race day.
feels daunting.

appreciate any tips or advice given. when should the real training kick in? the 12 or 20 week plan thing...

I think for local weather FMs, best to first confirm that you have spare time to train for it after deducting from your work and family and any other possible hobbies.
If talking about 60-70km and 5:30 pace for a 4hr race as target, that is 6-7 hrs duration every week.

Also, you'd need to cater for some buffer....in case anything goes wrong....coz it is usually very likely something will go wrong on race day. ie if you are just targeting and training for "just" 3h55 mins be it speed work or your longer runs, it is extremely likely that you wont hit it on race day here, for many reasons.
And also, do remember, the only high-profile race here in SG happens once a year. That means if dont get it, you'd have wasted the whole year, literally. This is totally unlike parkruns, which you can try again and again and again every single weekend until you get sick of it and wanna puke liao, with no "wasted training"


Last time in 2023-first half of 2024 when i was "training" for 3-5k and with second "long distance" goal for 10km, just for hobby for fun nia, ie that is without the "traffic jam" of the races, i was already doing up to 60-70km/week mileage, but maybe spending less time coz my pace is faster.
For me, 10k is long distance.

 

[dev_stg_prd]

 

[WussRedXLi]

Yes, 6 hours a week of training is more than enough for a 5k, allowing you to train comfortably for a competitive personal best rather than just trying to finish. While beginners can prepare for a 5k with just 2–3 hours per week, 5–6 hours is typically more suitable for experienced runners targeting top finishes, podium spots, or high-level performance.

1. What 6 Hours a Week Accomplishes

• Performance Focus: This volume allows for 4–5 runs per week, including essential speed workouts, long runs, and recovery sessions.
• Well-Rounded Training: With this time, you can include 1–2 strength training sessions per week, which improves running economy and prevents injury.
• Competitive Potential: This volume is sufficient for runners aiming for advanced times (e.g., sub-25, sub-23, or competitive sub-20 minute 5ks), provided the training is structured correctly.

 

[maikumgong]

Didnt know edmw has serious runner. Anyone jogs at macritchie, ecp or railway corridor, thought only ah bui

 

[Whispers]

I think for local weather FMs, best to first confirm that you have spare time to train for it after deducting from your work and family and any other possible hobbies.
If talking about 60-70km and 5:30 pace for a 4hr race as target, that is 6-7 hrs duration every week.

Also, you'd need to cater for some buffer....in case anything goes wrong....coz it is usually very likely something will go wrong on race day. ie if you are just targeting and training for "just" 3h55 mins be it speed work or your longer runs, it is extremely likely that you wont hit it on race day here, for many reasons.
And also, do remember, the only high-profile race here in SG happens once a year. That means if dont get it, you'd have wasted the whole year, literally. This is totally unlike parkruns, which you can try again and again and again every single weekend until you get sick of it and wanna puke liao, with no "wasted training"


Last time in 2023-first half of 2024 when i was "training" for 3-5k and with second "long distance" goal for 10km, just for hobby for fun nia, ie that is without the "traffic jam" of the races, i was already doing up to 60-70km/week mileage, but maybe spending less time coz my pace is faster.
For me, 10k is long distance.

i have to say that the stamina and everything is getting better.
average 6:30 pace feels quite ok now compared to the initial stages.
legs feel tired on some days, inside of left knee is sore to touch sometimes.

6-7 hours of running, add in the cool downs n such, probably goes up to 9-10 hours per week. split into 5-6 sessions, ~2 hours each. then cannot ignore rest, min of 7 hours.
- so working backwards, wake up at 7am, means sleep at 12mn.
- reach home at 6-7pm, depends on work, skip dinner and start running at 730pm. end at 930pm.
- eat something, shower, then must prepare for bed liao...
- do this for 5-6 days out of 7 days...

now im wondering if its worthwhile to go through with this...

 

[WussRedXLi]

i have to say that the stamina and everything is getting better.
average 6:30 pace feels quite ok now compared to the initial stages.
legs feel tired on some days, inside of left knee is sore to touch sometimes.

6-7 hours of running, add in the cool downs n such, probably goes up to 9-10 hours per week. split into 5-6 sessions, ~2 hours each. then cannot ignore rest, min of 7 hours.
- so working backwards, wake up at 7am, means sleep at 12mn.
- reach home at 6-7pm, depends on work, skip dinner and start running at 730pm. end at 930pm.
- eat something, shower, then must prepare for bed liao...
- do this for 5-6 days out of 7 days...

now im wondering if its worthwhile to go through with this...

The slight soreness as in it can be considered to be a slightly niggle even, is fine, you seem to be on the right track ba..........

Just remember, it is fine even if you dont strength train or do plyo and all those exercises. But the 5-10% volume weekly increase as you ramp up is cannot be bypassed and non-negotiable one. If it's cycling, then not as much of an issue ba, even if you'd suddenly jump 2-3X mileage, you'd generally feel damn fatigued with DOMS for the day afterwards and general tiredness with no mood to go for session, but that is about it.
But for running, try that with 200-300% increase in mileage, heh........ sayorana within the first few sessions

Yes, 6 hrs min of actual run duration. Actually real dedicated warm up no real need lah, just some dynamic swings of about 5 mins and some 3-4 reps of 100m strides, then can just hoot with the actual session can liao, also that for the first 1-2km, take it real easy, ie built-in run warm up.
Cool down same, just go slow for 5-10 mins after the sesh, can liao.


Also one more general tip, that minimum 6 or more hours of training, needs to be paired with min 6-7 hours of actual sleep. As in, ACTUAL sleep, ie you wear your smart watch and it detects over 6hrs++ of sleep as minimum ballpark.
Some go to bed and count that as sleep. Recently i was playing with this "recovery metric" and found this is more tricky than i had originally thought, coz the amount of deep wave and light sleep matters as well. There are some who wake up multiple times and each time take 20 to even close to 60 mins to get back to sleep, despite "going to bed" early and the actual bed time = 8 to even 9 hours. Not so easy.

I recently found that this SUFFICIENT and ACTUAL sleep time, even as just a standalone factor without changing your training at all, can help break through plateaus and increase performance. Be it running, cycling or even strength wise, eg dips, pull ups, bulgarian split squats etc.

 

[WussRedXLi]

Recommend all shoe addicts to watch this video. Visit to the Dynafish factory.

 

[winningeleven]

woah a lot of serious runners here

recently, my runs are 10km minimum. goal is for a sub4 marathon for scsm.

been base building since Jan, now my pace, at HR of 150-154, is 6:20-6:45.
i have to take a minute or more off per km on race day.
feels daunting.

appreciate any tips or advice given. when should the real training kick in? the 12 or 20 week plan thing...

Me too . Sub 4 for full marathon also on my bucket list .

I didn't care much about HR for long run coz I feel it will improve naturally.

My best HR was below 150 for 27km long run is 2hr 35mins long run at 5:35mins/km

I observed many sub 4 hours runners usually would have a HM closed to 1hr 50 mins... Not many I know sub 4 marathoner did 1hr55mins to 1hr 59mins for HM and still managed to go below 4 hrs for FM...