Hi

[Freshair]

Hi, I started running a month and a half ago. I didn't know anything about how to train but I kind of learn everything of internet and I lately also read a lot on here. Thanks for all that good info by the way but here's what i can't get is about the speed work I don't think I'm doing it right because I'm not gaining anything anymore.

When I first start I my first 5K in 32 min and now I'm able to keep a 4:52/km pace (bring me to 24:16pr) and on the 10K I'm at 52:30PR and my half marathon I keep a pace of 6:15/km for a PR of 2h12 but now I can't gain anything anymore and I tried running up hill to get stronger running longer for endurance and some intervall training but nothing seem to work. I'm 29 years old maybe I'm at my max speed.

[eme]

Hi and welcome!

If you just started running a month and a half ago, I doubt that you have reached your max speed. You may need to follow a stuctuted program that will build your speed up over a bit of time

I am not sure if you are male or female but I suspect that you still have potential for improvement. Do you run by yourself or with some others?

[Freshair]

Thank you, yes I do run by myself and I am a male, I do not have a training plan. I started running because I went do a spartan race for fun in my little town and I just got addicted was so much fun so now in july I'm travelling 2 province away to do a real spartan race in manitoba just to see how I do but also I feel so much better since I start running i got tone of energy.

But to come back on speed work it all sound chineise to me what I found on internet they are all diferrent training from each other and there is no distance exemple.

I use an app call strava to keep track and right now I run an average of 45km a week and bike about 30k (with a really old mountain bike) so its kind of good workout I think. Do you think I do enough distance ?
I read to do only one long run a week so I stick with that! Is this the better way to go?

[scrumhalfgirl]

Welcome! What you need isn't a new training plan - it's time. It takes time for the body to make adaptations. It sounds like you have a very good base of general fitness to begin with. Keep doing what you're doing for three months consistently and I guarantee you'll see improvements. The fact that you slowed down so much over the half distance relative to your 5/10 speed shows that endurance is your limiter right now, not speed. Doing that 45 km/ week will help with that, including one longer run a week.

[Freshair]

Thank you very much for all will follow the advise and update in a month or so! Stay active

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