𓁟 host1.bitchan.one

𓀐 @3*PWno4F: Advice for new runners: - Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week); - It will feel like you're going slow, you are; don't worry about setting good times for a couple of months; - If you start to feel pain anywhere, stop and rest; - Don't try to copy what pros are doing. Do what feels natural; and - Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans). >Couch to 5k/Bridge to 10k Guides https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/ https://i.imgur.com/ef98R.png https://i.imgur.com/qNJIy.png >I want to run a fast 5k, 10k, half-marathon, or marathon https://www.runningfastr.com/ https://www.halhigdon.com/ cock and ball torture https://sites.google.com/view/sub-threshold/home >I want to stretch https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/ >Performance calculators https://runbundle.com/tools/age-grading-calculator https://vdoto2.com/calculator/ https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator https://lactrace.com/norwegian-singles

Well my hilly parkrun was cancelled today due to weather so I'll have to crack 30 mins there next week. I drove an hour to get to a different one, much flatter, bit undulating as you go but way better than what I am used to. Absolutely soaked through though, it was hard to breathe honestly with my shirt stuck to me in the wet. Also I couldn't see through my glasses very well. So about half way through I was feeling shattered, thinking about walking, when a guy goes past saying he was helping this guy to get a PB, I said I was going for one as well, he said well you're on for about 25mins so far. Couldn't fucking believe that so I just kept going, ended up with 26:45. Dead chuffed, about 4 mins faster than last week, mostly because there was no massive hill at the end. First time doing a different 5k so it's good to know what I can do on a flat-ish course. Actually looking it up now, it's apparently a 31m elevation gain, huh, didn't realise it was that much. I guess compared to the 125m I'm used to it didn't feel like a lot.

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𓀐 @DA+n3Aa8

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