say if I ran 5 times a week for 2 hr. for a whole year and my time is 5.22 what should I exept it be the next?

Question

year

I mean a 5.22 mile

Answer 1

Well, first off, you don't need to run 2 hours each run. I could run about 15 miles in two hours... and you don't really need to run that much each time!! Use Saturdays as your long distance days (like 10-12 miles). On other distance days, run for about 45 minutes. Do some interval training at a track field if you have one near by. Like sprint a 100, jog a 100, sprint a 100, jog a 100.... do this all the way around the track twice without stopping and you will have sprinted 400 and jogged 400 altogether. Then sprint a 200, jog a 200, sprint a 200, jog a 200...etc. Do that twice around the track as well. Again, you will have sprinted a 400 and jogged a 400. Then, sprint a 400. Then go all the way back down until you are back to sprinting a 100 and jogging a 100 for 2 laps until you are done. Do a half mile cooldown.
I'm not a track or cross country coach but this workout sounds good to me!

Answer 2

I'll be sincere, I would not quite elegance it as jogging. It would possibly believe speedy on the second given that you are commencing out, and I was once precisely the equal, however it is not quite that speedy. The truth you'll do an hour is brill so good performed for that. I developed up my velocity and instances in combination however I think you'll constantly develop velocity now. What I did to develop my velocity was once difference it each 10mins. Going up and down. It's referred to as period coaching. You transfer the velocity down however you must nonetheless be running tough, sweating and so on. The velocity difference is simplest small however it makes a tremendous change. zero-10mins- 10.5km/h 10-20mins - eleven.3km/h 20-30mins - 12.1km/h 30-45mins -eleven.3km/h forty five-60mins - at this factor I develop my velocity continually till the 59th minute it is at 18km/h. Obviously it will be tough so that you can pass into that on the degree you are at now however it is simply to deliver you an suggestion of ways a lot you'll range your velocity. Going from medium, to speedy, to medium once more after which to awesome speedy when you get what I imply. 60-70mins - I use this last 10mins as a fab down. Any velocity, any incline, transfer your fingers approximately a little bit, stretch and so on. Just a calming time quite. If you undertake the equal style of "period velocity" pursuits, your stamina will develop, your velocity will develop and you'll be able to believe a hell of plenty more fit - believe me. It's well to run every time you favor. If you do it day-to-day - quality. If you do it each trade day - quality. If you are having a lazy day and do not believe like going, gift your self with a holiday every so often although :) As for footwear, are you certain you are a impartial foot? Either pass and get your toes mesasured and so on. at a correct jogging retailer or appear on-line. You would possibly become aware of you are no longer impartial (virtually no person is). The important factor approximately jogging is the footwear you put on so that you ought to ensure they are correct for you. I constantly use Saucony. They final, they are comfortable, and the have a style for every person's foot. Look round although. There are quite a lot of well manufacturers. Hope this is helping! x

Answer 3

Runner Girl gave a good answer. If you don't run anything fast you will probably not see any improvement in your time. If you follow the track workout she gave you I expect you could break 5 minutes. Don't just go out and run long and slow for several hours then that is all your body will know how to do.

Answer 4

You would have tons of endurance and should run longer events.

Answer 5

do hills