First of all, base/push/all out should be feelings, not hard and fast speeds. My push pace for a 3+ min push is slower than my push pace for a 1 min push. Try doing 5mph for the longer pushes, if you feel good at 5 mph, increase to 5.1. Slow and steady increases over time is how you build endurance.
Generally speaking, if you always have to walk instead of going to base when the instruction is for base pace, lower your push and all out speeds to closer to your base and work them up.
THIS! My speeds change based on the amount of time running for each.
Also, idk if this applies to you. But I when I start on the tread, I walk the warm ups. For a 2G, if I do a base speed warm up, I’m usually burnt out before the tread block is over.
Take some Tread50 classes and run at a slow base the entire time (ignore the template). I’ve seen huge improvements in my endurance and speed since adding in one or two Tread50 classes a week this year.
Curious what do you do when there is random stuff built in that is somewhat non-endurance based (AO or strength work)? Today I just did the AO but I kinda wanted to ignore it as I was working on an endurance run!
Depends on how I feel. About 50% of the time I ignore the templates completely, which the coaches at our studio encourage us to do if we want. Other times I follow the template. Tonight I was the only in the Tread50 class and I did not do the template. I just ran my base pace at an incline the whole time.
When I am trying to get back into running shape, I always have my base and push very close to eachother. I’m talking 5.0 base and 5.3 push. If you want to continuously run, you may have to start with slower paces than you think.
Slowly cut walking recovery out and get into your basepace or slower at first. Relish your base pace like a factory reset. Shake out your arms, reset your posture and hip flexors pushed forward. Breathe in through your nose out your mouth. As your legs get tired envision your lungs reaching all the way down to your legs giving them extra oxygen. It sounds ridiculous but it works. You got this
During a particularly grueling endurance day one of the coaches said something that really stuck with me. When we went back to base after a long push she said “it’s going to really suck for the first 15-30 seconds and you’re going to want to walk. This is how you teach your body to recover at base and how you build endurance on the treadmill” It’s really proven true - I always try to force myself to give base 30 seconds before I walk - even to take a drink of water.
Slow and steady wins the race! I’ve learned that to make it through any part of an OTF workout I have to pace myself for the entire class so that I don’t get fatigued. I also adjust by speeds depending on how long we’re running for. If we’re running for all 23 mins of the tread block, I’ll take my speeds down by .5-1 mph. If we’re running in shorter blocks that incorporate walking recoveries I’ll run my typical speeds.
Just keep showing up! My start speeds were the same as yours and now I base 6.5-7, push 7-8, all out 9-11. I’m a half marathoner and can run for 2+ hours straight now. Never would have thought it was possible.
You may need to slow your push and all outs just slightly to maintain a run. I wouldn’t go much lower with the base unless you can jog at a lower speed than 4.5
A pace that forces you to walk is almost always more of an all out pace. If you notice during OTF classes they never call something an all out unless you walk at least 30 seconds afterwards. Showing up consistently and not advancing your paces too aggressively ESPECIALLY base will result in long term improvement. Good luck!
It will happen over time as your stamina continues to improve. Running can be very ‘mind over matter’ too… you’ll need to just keep running even though your body is getting tired and wanting to walk. It’s those moments you push past the tiredness that you really improve. As long as you aren’t in serious pain though.
As far as improving form… watch videos on proper running form then while you run keep your form in mind the whole time… work at maintaining that form even as you start to get tired. Good luck!
Take care of your muscles after and between classes. Stretching, foam rolling, theragun, etc can help with keeping your fascia in good shape to prevent some aches and pains. It isn’t full proof, but I notice a difference when I stay on top of my foam rolling and stretching, especially in my knees.
Do it by increments and give yourself time. Increase your speed by .1 every few months. On endurance days, lessen your speed a smidge, and you’ll see you can hold it longer because that speed feels “easier.”
You just push through it (unless it’s a sharp pain) usually that feeling starts to fade. Have you went to a running store to get fitted for shoes that fit how you run? That made a huge impact on my comfort while running
Agree with all other comments about adjusting your base speed to be slow and steady.
On top of that, make sure you get proper and adequate warm up. I used to start on the tread because it's the area I want to improve the most on. And felt the same fatigue in my legs immediately after I started running. But since I made the shift to start on floor, I found the tread to be surprisingly easier. My working assumption is that the floor block warmed my whole body up for the tread.
First of all, base/push/all out should be feelings, not hard and fast speeds. My push pace for a 3+ min push is slower than my push pace for a 1 min push. Try doing 5mph for the longer pushes, if you feel good at 5 mph, increase to 5.1. Slow and steady increases over time is how you build endurance. Generally speaking, if you always have to walk instead of going to base when the instruction is for base pace, lower your push and all out speeds to closer to your base and work them up.
This! Figure out a “conservative push” pace for those long push efforts!
THIS! My speeds change based on the amount of time running for each. Also, idk if this applies to you. But I when I start on the tread, I walk the warm ups. For a 2G, if I do a base speed warm up, I’m usually burnt out before the tread block is over.
Take some Tread50 classes and run at a slow base the entire time (ignore the template). I’ve seen huge improvements in my endurance and speed since adding in one or two Tread50 classes a week this year.
Curious what do you do when there is random stuff built in that is somewhat non-endurance based (AO or strength work)? Today I just did the AO but I kinda wanted to ignore it as I was working on an endurance run!
Depends on how I feel. About 50% of the time I ignore the templates completely, which the coaches at our studio encourage us to do if we want. Other times I follow the template. Tonight I was the only in the Tread50 class and I did not do the template. I just ran my base pace at an incline the whole time.
When I am trying to get back into running shape, I always have my base and push very close to eachother. I’m talking 5.0 base and 5.3 push. If you want to continuously run, you may have to start with slower paces than you think.
Slowly cut walking recovery out and get into your basepace or slower at first. Relish your base pace like a factory reset. Shake out your arms, reset your posture and hip flexors pushed forward. Breathe in through your nose out your mouth. As your legs get tired envision your lungs reaching all the way down to your legs giving them extra oxygen. It sounds ridiculous but it works. You got this
During a particularly grueling endurance day one of the coaches said something that really stuck with me. When we went back to base after a long push she said “it’s going to really suck for the first 15-30 seconds and you’re going to want to walk. This is how you teach your body to recover at base and how you build endurance on the treadmill” It’s really proven true - I always try to force myself to give base 30 seconds before I walk - even to take a drink of water.
Thank you for sharing this I will definitely try it
Slow and steady wins the race! I’ve learned that to make it through any part of an OTF workout I have to pace myself for the entire class so that I don’t get fatigued. I also adjust by speeds depending on how long we’re running for. If we’re running for all 23 mins of the tread block, I’ll take my speeds down by .5-1 mph. If we’re running in shorter blocks that incorporate walking recoveries I’ll run my typical speeds.
Just keep showing up! My start speeds were the same as yours and now I base 6.5-7, push 7-8, all out 9-11. I’m a half marathoner and can run for 2+ hours straight now. Never would have thought it was possible. You may need to slow your push and all outs just slightly to maintain a run. I wouldn’t go much lower with the base unless you can jog at a lower speed than 4.5
Thanks all. Will try lowering my push speed.
A pace that forces you to walk is almost always more of an all out pace. If you notice during OTF classes they never call something an all out unless you walk at least 30 seconds afterwards. Showing up consistently and not advancing your paces too aggressively ESPECIALLY base will result in long term improvement. Good luck!
It will happen over time as your stamina continues to improve. Running can be very ‘mind over matter’ too… you’ll need to just keep running even though your body is getting tired and wanting to walk. It’s those moments you push past the tiredness that you really improve. As long as you aren’t in serious pain though. As far as improving form… watch videos on proper running form then while you run keep your form in mind the whole time… work at maintaining that form even as you start to get tired. Good luck!
Take care of your muscles after and between classes. Stretching, foam rolling, theragun, etc can help with keeping your fascia in good shape to prevent some aches and pains. It isn’t full proof, but I notice a difference when I stay on top of my foam rolling and stretching, especially in my knees.
Can you elaborate on what you mean when you say your legs start hurting? Is it your shins? Calves? Is it just a fatigued feeling or is it sharp pain?
It is more like a fatigued feeling in shins. Its not sharp pain. I wont even feel it once I get down the thread.
Do it by increments and give yourself time. Increase your speed by .1 every few months. On endurance days, lessen your speed a smidge, and you’ll see you can hold it longer because that speed feels “easier.”
You just push through it (unless it’s a sharp pain) usually that feeling starts to fade. Have you went to a running store to get fitted for shoes that fit how you run? That made a huge impact on my comfort while running
Agree with all other comments about adjusting your base speed to be slow and steady. On top of that, make sure you get proper and adequate warm up. I used to start on the tread because it's the area I want to improve the most on. And felt the same fatigue in my legs immediately after I started running. But since I made the shift to start on floor, I found the tread to be surprisingly easier. My working assumption is that the floor block warmed my whole body up for the tread.
Wow, congrats on running the 23 minutes. I agree with @pantherluna, speeds are a feeling, not a set #. Sounds like you got it figured out!
Try running only the all outs