№52707
What others have said. However, what are your weekly mileage? There's a lot of speedwork you can do. Try for at least 4 runs a week at minimum (preferably up to 6.) On all but one, run at an easy pace. That includes your long run. On that one hard run per week: switch off between intervals and a tempo run. For intervals, I just start at 5x(3min hard/1min rest) and work my way up to 10 sets. Then for tempo, start out at 20 minutes and work up to 40. For paces, you can use the Jack Daniels pace formulas. There's a spreadsheet somewhere, but I don't use it because I utilize heart rate.
№53829
>>52707i normally get in at least 15 miles and on weeks with weekend rucks my total is 21-30
№54019
i'm just getting back into running myself. did 3 miles the other day but was painful. i recomend finding some good music to listen to for those long runs. I used to do 6-8 miles or more.
№54020
>how do you guys insure recovery from distance runs.
Whole milk + Whey protein isolate. plenty of proteins and greens.
№54022
>>41313Yeah it's a million times better than long-distance running. Jogging and marathons are retarded trends that developed sometime in the 50s and haven't died yet. If you wanna do cardio, sprinting, cycling, swimming, kettlebells whatever are all great. But jogging is gonna ruin your joints so hard, it would've been healthier not to jog at all