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> Any advance runner here, Advice on FM training

kinowerty
post Oct 23 2017, 05:33 PM, updated 4d ago

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Those who have broke 4.45 FM, how do you train and what is the fitness indication of someone can break 4.45?
kinowerty
post Oct 24 2017, 02:59 PM

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Look like no active user whos runner here
ChipZ
post Nov 1 2017, 05:05 PM

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My best PB was 4:09, with no proper training. Just regular run 2-3x per week
kinowerty
post Nov 2 2017, 11:56 AM

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QUOTE(ChipZ @ Nov 1 2017, 05:05 PM)
My best PB was 4:09, with no proper training. Just regular run 2-3x per week
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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?
TimeWalker
post Nov 14 2017, 03:48 PM

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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?
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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.
kinowerty
post Nov 14 2017, 05:21 PM

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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.
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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
TimeWalker
post Nov 14 2017, 05:27 PM

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QUOTE(kinowerty @ Nov 14 2017, 05:21 PM)
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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Actually running is kinda time consuming, u need to train alot hahaha but the result unbelievable
kinowerty
post Nov 14 2017, 11:28 PM

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QUOTE(TimeWalker @ Nov 14 2017, 05:27 PM)
Actually running is kinda time consuming, u need to train alot hahaha but the result unbelievable
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I wish i have more time to train.

My goal event is next year. I will try to put more time on training and hopefully didn't fall short this time.
TimeWalker
post Nov 15 2017, 07:45 AM

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QUOTE(kinowerty @ Nov 14 2017, 11:28 PM)
I wish i have more time to train.

My goal event is next year. I will try to put more time on training  and hopefully didn't fall short this time.
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What event are u targeting? What is your current training distance?
kinowerty
post Nov 15 2017, 02:34 PM

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QUOTE(TimeWalker @ Nov 15 2017, 07:45 AM)
What event are u targeting? What is your current training distance?
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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.
TimeWalker
post Nov 15 2017, 03:49 PM

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QUOTE(kinowerty @ Nov 15 2017, 02:34 PM)
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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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.
kinowerty
post Nov 15 2017, 04:26 PM

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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.
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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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