Comments on: How to calculate running times for various distances

By: beginrunning

beginrunning — Wed, 11 Aug 2010 11:22:52 +0000

@saroj kharti – 20 days is a short amount of time for big improvements in speed and it depends on how fast you can run 2 miles now. 2 miles in 11 minutes is quite fast and with that target time I expect you’re already familiar with maintaining fast pace over that distance. You should be able to run further than 2 miles and have been doing some slow 3-4 mile runs as part of you routine. You would also need to have included intervals at shorter distances (around half a mile) regularly. Perhaps the important thing is not to overdo any training between now and the tournament to ensure your fresh on the day (i.e. not trained hard the day or two or three before!), to be adequately hydrated before the run and not to go off too fast but stick to your own pace. Smoking is obviously an issue, even if you don’t smoke much. Stopping smoking brings big gains surprisingly quickly. HTH

By: saroj khatri

saroj khatri — Sat, 07 Aug 2010 01:42:27 +0000

hi, actually i have to run 2 miles in 11 minutes and i am also a smoker but not a heavy smoker.and i have only 20 days more to start the tournament so, could you please give me some suggestions. i will be very happy.thanks

By: beginrunning

beginrunning — Sat, 09 Jan 2010 13:21:32 +0000

@Willie – Don’t think I can be much help here! I expect you’ve addressed the cause of the shin splints so the problem doesn’t recur.

Recommending a base work out / mileage is tricky since everyone is different, and I know nothing about tri However you can start speed work at any time (assuming your injury free) and if your focussing on 5k you could try 18 – 30km weekly. The following variations around the one long, one short tempo and one mid per week might be a place to start:
Long – Between 9 – 12k
Short (tempo) – Between 3 – 8k
Mid – Between 4.5 – 6.
Can’t suggest anything for cycling though.

By: willie

willie — Thu, 07 Jan 2010 02:26:32 +0000

hello ima cross country runner i havent been running for about a 3 1/2 weeks ima due to a minor shin split that is all done with know,
any recomend mileage on 800 work out i understand base training but not really when to stop the distance? when could speed work start?
if you could give me a base work out or atleast mileage i should be doing weekly… please and thank you ! how much cycling can i include into my week ? mileage perhap or time ?
pr 5K 18:05 crosscountry pr 17:32 mile 5:20
triathlete and runner.
then again thank you very much.
your time is apperciated:))

By: beginrunning

beginrunning — Sat, 18 Jul 2009 19:39:18 +0000

@Juan – 3.29 was great going! Not sure what to suggest as it depends on what’s causing your knee problems and what steps you’ve taken so far.

Your knee pain could be caused by a variety of things and best way of identifying the cause would be to visit a physiotherapist. In addition to a diagnosis they’ll also be able to offer therapy that can help ease the symptoms and exercises to correct imbalances. It could be something as simple as the wrong type running shoe or it could be more complicated. With expert advice and treatment you should enjoy pain free running. Good luck

By: Juan Ortiz

Juan Ortiz — Sat, 18 Jul 2009 19:14:06 +0000

Ex marathoner 3.29 hrs. Knees problems since then (1982). I quit since then. Now at 59 y old. I would like to run again. I started very easy programs as a begginer and they start to bother me again. I ive in Mexico city.
Please advise.

By: VIKAS SHOKEEN

VIKAS SHOKEEN — Sat, 03 Jan 2009 15:12:03 +0000

I,m 200,400m runner plz help me ,my next meet after 3week ,my timing 200-22.8,400-49.60
plz help me