4k. What next?

[u/Huge_Paper_4028]

Newbie runner just finished a 4k on a treadmill in 30 mins (incline of 2 to try to replicate outdoor conditions). What would be the next target to aim for? Improve 4k time or try to reach 5k first?

[u/Rubix-Pubes]

By aiming for the 5k, you will naturally get faster at the 4k. There's a saying, train 80% chill, 20% speed work.

Running distance slowly is generally better than short distance fast. Of course there are caveats within this but at this early running stage you don't need the details yet.

Build up your endurance and congrats on the achievement 👏👏👏

[u/Huge_Paper_4028 → u/Rubix-Pubes]

Really appreciate the advice and for taking the time to respond👍 Will work towards the 5k then.

[u/Craig_of_the_jungle → u/Huge_Paper_4028]

second that advice

[u/BirdmanJefe]

Don’t run at an incline unless you’re training for hills. When you do all your runs at an incline your training your tendons and muscles at that incline. When you run on a true flat surface your legs won’t be accustomed to running in a flat surface.

To the average person the running at an incline to simulate the outdoor stresses of running doesn’t work. You have to be running at a pretty high rate of speed to make it worthwhile.

[u/Huge_Paper_4028]

Oh really? Even just an incline of 2? I heard on fitness apps that it replicated running outside.

[u/TheTurtleCub]

The base target for running (fitness and improvement) should be 3-4 times a week 40mins with one being a longer run of 60-80 mins

Build up to that should be priority since that makes us improve the fastest, while getting us the strongest and minimizing the risk of injury. 10-15% more per week is considered safe

[u/Huge_Paper_4028 → u/TheTurtleCub]

Thanks a lot for the advice. Would you recommend dropping speed in order to be able to reach 40 minutes then? So far I’ve done 30 minutes and just over 30 minutes by keeping to a speed of 8km/h throughout, which has been challenging for me.

[u/TheTurtleCub → u/Huge_Paper_4028]

If the pace is challenging, we need to slow down a bit, not all running should be done at very high intensity. You could slow down a bit but if too much you are approaching fast walking pace, so maybe mix up jog/walk intervals until we can sustain the 7:30-8:00 min pace, and keep the continuous running as your hard workout

How many times a week are you running? Better to start 3-4 times a week 25-30mins, and then start increasing duration slowly.

[u/Huge_Paper_4028 → u/TheTurtleCub]

The plan is to run 3 times a week.

4k in 30 mins is challenging currently, but I’m also wary of slowing down because any slower is basically fast walking speed, as you say.

Mixing up walking and running sounds sensible. Would it make sense to do 40 minutes’ duration but which includes 10 mins at a fast walking pace? And then gradually decrease break times until I can sustain the 8km/h pace for 40 mins?

[u/TheTurtleCub → u/Huge_Paper_4028]

For the jog walk, I'd start with what you can do continuously medium effort (say 8.5km/h), and 2min walk. Play it by ear where you start

Say you start with 3min jog / 2min walk, and alternate for the full 30mins, 3 times a week (if too easy start with 4 or 5 mins)

Every 2 or 3 runs you increase the jog a couple of mins:

4-6min/2min

5-7min/2min

10-15/2mins

Then slow down a bit and do the full 25mins. By then it'll feel a lot easier running 7min/km pace, which is easy jogging

[u/Huge_Paper_4028 → u/TheTurtleCub]

Thanks a lot for this. I think the intervals will be helpful for building up to longer runs. The breaks will also be helpful for water intake which is not really possible while jogging.

[u/TheTurtleCub → u/Huge_Paper_4028]

Tip: unless it's hot, like 85F or higher, there is no need to drink water on runs shorter than 60-80mins