Those who have broke 4.45 FM, how do you train and what is the fitness indication of someone can break 4.45?
Any advance runner here, Advice on FM training
Any advance runner here, Advice on FM training
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Oct 23 2017, 05:33 PM, updated 7y ago
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#1
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Junior Member
289 posts Joined: Jul 2009 |
Those who have broke 4.45 FM, how do you train and what is the fitness indication of someone can break 4.45?
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Oct 24 2017, 02:59 PM
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#2
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Junior Member
289 posts Joined: Jul 2009 |
Look like no active user whos runner here
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Nov 1 2017, 05:05 PM
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#3
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Senior Member
1,252 posts Joined: Apr 2008 |
My best PB was 4:09, with no proper training. Just regular run 2-3x per week
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Nov 2 2017, 11:56 AM
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#4
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Junior Member
289 posts Joined: Jul 2009 |
QUOTE(ChipZ @ Nov 1 2017, 05:05 PM) Wow..you sounded like a talented runner. Mind to tell those 3 run a week you cover what mileage? Also interested to know at the time you did your PB how fast do you think you can run a 10k if you try? |
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Nov 14 2017, 03:48 PM
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#5
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Junior Member
33 posts Joined: Jan 2003 From: Bandar Sunway |
QUOTE(kinowerty @ Nov 2 2017, 11:56 AM) Wow..you sounded like a talented runner. Mind to tell those 3 run a week you cover what mileage? Also interested to know at the time you did your PB how fast do you think you can run a 10k if you try? I think they got LYN Runners group check this out https://forum.lowyat.net/topic/3676014 and they got their own shirt too. anyway im a runner too, 42km PB 3hr40min and i did ultra 100km too. |
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Nov 14 2017, 05:21 PM
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#6
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289 posts Joined: Jul 2009 |
QUOTE(TimeWalker @ Nov 14 2017, 03:48 PM) I think they got LYN Runners group check this out https://forum.lowyat.net/topic/3676014 and they got their own shirt too. anyway im a runner too, 42km PB 3hr40min and i did ultra 100km too. Thanks man. You are a fast runner indeed. I could be happy if could crack 4hr30min.I did run sub 50min for 10k but suffer a lot doing my 1st fm in 5hr25min. The last 8km is total hell. I eager to lower my time a least 30min for my 2nd fm. Hope could get guidance from the master here |
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Nov 14 2017, 05:27 PM
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#7
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Junior Member
33 posts Joined: Jan 2003 From: Bandar Sunway |
QUOTE(kinowerty @ Nov 14 2017, 05:21 PM) Thanks man. You are a fast runner indeed. I could be happy if could crack 4hr30min. Actually running is kinda time consuming, u need to train alot hahaha but the result unbelievableI did run sub 50min for 10k but suffer a lot doing my 1st fm in 5hr25min. The last 8km is total hell. I eager to lower my time a least 30min for my 2nd fm. Hope could get guidance from the master here |
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Nov 14 2017, 11:28 PM
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#8
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289 posts Joined: Jul 2009 |
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Nov 15 2017, 07:45 AM
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#9
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Junior Member
33 posts Joined: Jan 2003 From: Bandar Sunway |
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Nov 15 2017, 02:34 PM
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#10
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Junior Member
289 posts Joined: Jul 2009 |
QUOTE(TimeWalker @ Nov 15 2017, 07:45 AM) Full marathon.Currently not running at all. Only few 5km last month. I've been running for 4 years now. My last training for fm earlier this year around 60km/week for 5 week straight with lsd just 27km (once) and 2 times 21km. The 1st 2 weeks i build up to condition the body to running more again before i add lsd. I tapper the last 3 weeks before event, just around 40km/week with only 1 lsd in trademill for 2 hours. All this i only managed to do 4 tempo run, the mind won't cooperate to do more because it hurt and i won't take the risk of getting shin splint. Shin splint has took me out from running almost a year when i 1st started. My feeling now, i think i will need a month to get use to running hard again and cover hm without killing myself. |
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Nov 15 2017, 03:49 PM
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Junior Member
33 posts Joined: Jan 2003 From: Bandar Sunway |
QUOTE(kinowerty @ Nov 15 2017, 02:34 PM) Full marathon. Sounds interesting, for me for my body i don't run too long but run often. Example run 5km morning and 10km in the evening. Weekend about 25km to 35km but i always take care my food, i take multivitamin + fish oil and whey protein its must. Don't u eat normal and run hard as u may injured yourself. Well it work for me tho.Currently not running at all. Only few 5km last month. I've been running for 4 years now. My last training for fm earlier this year around 60km/week for 5 week straight with lsd just 27km (once) and 2 times 21km. The 1st 2 weeks i build up to condition the body to running more again before i add lsd. I tapper the last 3 weeks before event, just around 40km/week with only 1 lsd in trademill for 2 hours. All this i only managed to do 4 tempo run, the mind won't cooperate to do more because it hurt and i won't take the risk of getting shin splint. Shin splint has took me out from running almost a year when i 1st started. My feeling now, i think i will need a month to get use to running hard again and cover hm without killing myself. |
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Nov 15 2017, 04:26 PM
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#12
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Junior Member
289 posts Joined: Jul 2009 |
QUOTE(TimeWalker @ Nov 15 2017, 03:49 PM) Sounds interesting, for me for my body i don't run too long but run often. Example run 5km morning and 10km in the evening. Weekend about 25km to 35km but i always take care my food, i take multivitamin + fish oil and whey protein its must. Don't u eat normal and run hard as u may injured yourself. Well it work for me tho. Alright man. I will try to improve my eating habit and see any difference. My easy run sometimes 15km, that might be a mistake for a rookie like me. I can't do double run because i have to travel quite a distance & traffic jem every morning. However, i will give it a go and see if my body responding differently |
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