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Aditional training/workout for amateur on 5k running plan?

Nikola
over 3 years ago

    Hello there.

    i tried searching for answer but i havent find anything that would fully clarify my doubts.

    I recently bought fenix 6s pro and hrm pro and i am happy witht hem.  i started the 5k training with few weeks in, with a very modest time, but i dont mind. i am happy in how it slowly builds my running stammina. i am a bit overweight and i have some old lingering health issues that are slowly going away. With that said, runnning at slow/moderate pace is  no problem and my work can be fairly physical, in adition to standing most of the 8 hours.

    2 years ago i was very active in a gym, home bike, rowing maching and vertical climber, for an aspiring amateur, to the point of bricking myself few times for a week or two because of overdoing it.  Then life/work/pandemic got in the way and i was very sedatery for a while.

    That is why I'm unsure now how much to exercise beside the 5k plan. resting days feel too resting. but i dont want to overdo it again.

    Is it safe to add bodyweight , weight liffting or any other training you might suggest , through my week?i still have vertical climber and fairly simple rowing maching.  6s suggested  doing anaerobic trainging but it seems it doesnt really cooperate with the garming coach and  had those suggestions suspended for couple of days while playing with the settings. i have them enabled back.

side question: as i have 6s pro and hrm pro, is there any detailed read or video on how to fully utilise that combo? not the manual or generic list of capabilities, but some hands-on  experience and suggestions?

Thank you.

  • 0 over 3 years ago

    1)

    I'd slowly add extra activities to your workout, slowly increasing intensity and duration over the course of some weeks. That way, you can monitor the effect on your overall fitness (stress, body battery, recovery times).... As you're considering non-running based activities, done right they complement the work done in the 5K plan. You can then examine their effect on your recovery times.

    2)

    Using the running dynamics with your training is useful, and I find getting a free account at runalyze.com (or even the premium, it's dirt cheap) usefiul as it helps you analyse the data you get. Things like GCT balance help you analyse and predict any possible injuries causing imbalance, and for training ... I believe you can set it to give you pace-based or HR-based zone training. Personally I prefer HR based as I run in an area that has very little flat and so HR based zones helps to allow for climb and elevation training in running.

    Cadence is also useful to examine as regards running form, as stride length. As you get fitter you watch these values change, and you can examine trends as well.

    Plus, when you're further along in your training - you can do a Lactate Threshold test with a HR strap. Using that value to set your HR zones gives you (what I believe anyway to be) better defined HR zones.