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Dave Maerk
08-01-2008, 12:30 AM
What do you think is the minimum amount of running that one could get by with and still improve? I'm talking about long runs, 3-5km. Most times I see people recommend 3xweek, but could one improve with less, assuming the rest of the week is sports/CF stuff? How about once a week?

Steven Low
08-01-2008, 02:10 AM
Depends what you're doing and your ability level.

James Evans
08-01-2008, 03:48 AM
Stephen should just have a button that he hits to send out the standard reply because it's alway spot on - I would add to his response: "what are your goals?".

I don't personally think 3-5km is long. I think 7-8 miles is starting to be long. Admittedly the last time I did any running in Thailand I thought I was going to die.

Based on knowing absolutely nothing why not experiment by doing a long run at weekends? Build it gradually. I know there are running clubs in Bangkok that you could hook up with. Where abouts in Thailand are you?

Alternatively, if you need to run for a test or a race then run more. Loads of posts across the internet about an upcoming 2 mile test that will make or break a career and can the poster just bench 5 days a week + a lap of the track with a weighted vest. Sure you can.

Derek Simonds
08-01-2008, 06:55 AM
I am not a fast runner and I ran a 5K last year at Thanksgiving in around 22 minutes with no training other than the occasional sprint. It wasn't a dedicated running plan just whatever sprint work was thrown in for that week.

Dave Maerk
08-01-2008, 09:49 AM
Stephen should just have a button that he hits to send out the standard reply because it's alway spot on - I would add to his response: "what are your goals?".

I don't personally think 3-5km is long. I think 7-8 miles is starting to be long. Admittedly the last time I did any running in Thailand I thought I was going to die.

Based on knowing absolutely nothing why not experiment by doing a long run at weekends? Build it gradually. I know there are running clubs in Bangkok that you could hook up with. Where abouts in Thailand are you?


I'm on the beach near Ban Phe. Can't stand Bangkok..

The goal is to improve at running with a minimal time invested. Say, to the point where 3-5km "isn't long" for me either, and I can do it with ease.

Of course, like you said, I'll have to experiment for myself. I was just looking for anecdotal points, like if any of you have run only once a week (or whatever) and improved your time/distance.

Dave Maerk
08-01-2008, 09:53 AM
I am not a fast runner and I ran a 5K last year at Thanksgiving in around 22 minutes with no training other than the occasional sprint. It wasn't a dedicated running plan just whatever sprint work was thrown in for that week.

Thanks man, that's the kind of data point I was looking for. BTW, you're near my home town (Tampa) :)

Mike ODonnell
08-01-2008, 10:04 AM
If you can run 400-800 meter repeats......you can run 5ks with ease. I trail run only...up and down hills, some flat stretches...usually just run like hell....then walk a bit....then run like hell....etc....turns into a 400-800 random interval training session. Running up hills suck ass....but man they work.

James Evans
08-01-2008, 11:00 AM
I'm on the beach near Ban Phe. Can't stand Bangkok..

The goal is to improve at running with a minimal time invested. Say, to the point where 3-5km "isn't long" for me either, and I can do it with ease.

Of course, like you said, I'll have to experiment for myself. I was just looking for anecdotal points, like if any of you have run only once a week (or whatever) and improved your time/distance.

I've surprised myself in the past by how sharp I have felt on a run when I haven't actually been doing much running. The freshness helps but I think having the right kind of conditioning tuned in does too.

There have been periods when I thought I was doing the right kind of conditioning but not much running and I've blown up - see thread where my girlfriend kicked my arse.

And there have been periods when I did lots of running and I felt like shit.

Mark Twight would say, in fact he does say, that there is no such thing as a free lunch, but I don't think a decent 5km time and Derek's is very respectable is that hard/time inefficient to achieve.

Steven Low
08-01-2008, 05:48 PM
If you can run 400-800 meter repeats......you can run 5ks with ease. I trail run only...up and down hills, some flat stretches...usually just run like hell....then walk a bit....then run like hell....etc....turns into a 400-800 random interval training session. Running up hills suck ass....but man they work.
Yep, I'd recommend this too. 400/800m intervals.

Grissim Connery
09-24-2008, 08:54 AM
i feel like i keep better form if i do most my running on hills, and since improving form should be the goal, i feel it takes less milage.

Gary Ohm
12-31-2008, 05:51 PM
Good points on the hills. I personally cannot stand running, but my brother in law is a very good marathoner so we have very heated discussions...:D

Anyway, I still force myself to run as it is actually a pretty decent workout if done "properly" and it actually is pretty darned functional. I only run hills. I live on a 150M hill. So I do sprints with ring pushups or ring dips at the top. I typically do ten "laps". Some days I wear my 60# vest and others I don't just to mix it up. It seems to work for me.

Mike Prevost
01-01-2009, 04:03 AM
What do you think is the minimum amount of running that one could get by with and still improve? I'm talking about long runs, 3-5km. Most times I see people recommend 3xweek, but could one improve with less, assuming the rest of the week is sports/CF stuff? How about once a week?

Fitness is about progressive overload. If you are not a runner, then the amount of running in the typical CF WOD may provide enough overload to improve your run fitness. Also 3-5K is pretty short really. It should not take very much to get you to the point of running that distance comfortably. I would think that the CF WOD and an additioal run per week would do it. Since you are not a runner, I would be more conservative with your extra run and just run steady pace and gradually work up to 5K. Once you can get 5K comfortably, you can start adding in intervals during the run to improve your time.

If you have access to a track, it is a great place for intervals. I like starting with 1/4 mile intervals then working towards 1/2 and then 1 mile intervals. It helps to teach pacing, which is critical for a fast 5k.

Bottom line, if you goal is just to be able to run 3-5K comfortably, you can do that with MINIMAL run training. If you want to get faster at the 5K, you can achieve some of that with an extra run per week. If you are not overweight, 20-25 minutes is not a stretch on the CF WOD plus one extra run.