Originally posted by AL P
How long should it take me to cover 5 miles....maybe an hour? What kind of pace should I use? I never run that slow any more, the slowest I ever go is about 6.4 mph....HELL I'm just happy as a two-dick billy goat that I could run that fast for that long....I started off running at 5.5 mph....LOL
Yea, 12 minute miles on a 5 sounds about right.
The key is to never loose your breath. A good rule of thumb is you should be able to talk without feeling out of breath. As a matter of fact, on this run, its ok to walk if you need to. Its about staying on your feet moving for 5 miles.
Running like this (where your goal is 3 in 24) does a couple of things. 1) Mind games - you know you can run 5, 3 ain't nothing 2) It helps build a more dense vascular system, something you will need to go faster.
If you are running three times a week, I'd do one longish run (up to 5 miles). Once you are consistently running 5 miles (regardless of pace) its a big boost, because now you now 3 miles ain't shit.
One 3 mile run where you vary speed, speed up, slow down, speed up, slown down, etc. Go a little over your goal pace, then kick it down to about 75% of your goal pace. Something like 125% of your goal pace and then 75% of your goal pace. You should be able to handle a mix of 1:2 where you rest twice as long as your 125% effort. So if you run 1 minute at 125%, run at 75% for 2 minutes.
This does a couple of things, 1) its interval training, which will help speed up your cardio strength. 2) towards the end of the 3 miles, when you can get up to 125% of your goal pace, its a big head game.
Then one run of a constant 3 miles a 9 minutes. Obvisouly, as you improve you can lower your pace per mile.
I would do a full out run/test in two weeks. I think you'll be suprised.
Also, you are at the "cusp". I'm not a phd in running, but I have helped a few people start running. It would take for ever to get them to a 9 minute mile. Once they hit that magic 9 minute mile, 8 minutes came quickly.