@@TheSandkastenverbot I am not getting your question ❓

Congratulations on finishing the Gold Coast. I was there that day and finally got my PB under 3:30 at the 5th attempt. Definitely any weight you can take off will be of benefit. As the video suggests, there''s an ingredient called 'patience' that is indispensable. My advice would be to do the next marathon then get into a good strength training regime (I hate strength training too). Then develop your speed work into your weekly schedule. Then gradually build your weekly mileage to where you can find a good base (a mileage you can do every week without accumulative fatigue). That ought to keep you occupied for a while at least. The parkrun times and the the Coopers test should improve with that kind of regular running. Good luck.

If you live in Queenstown, check out the course in advance. I was supposed to do it last year but the event was cancelled. It's a beautiful course worth running multiple times, and sometimes you don't appreciate your surroundings when trying to PB

@@peadarr I live in Queensland so can only really check out the website which has a pretty good map for it. I am flying in the day beforehand. I’m also pretty keen to attempt one without knowing the course as I studied the Gold Coast course back to front.

You're going to run a 3x5km workout 10 days in a row? I hope you can figure out what I'm going to say...

@@JasonFitzgerald do you think thats overreaching?

@@JasonFitzgerald overreaching to the point of detrimental? :')

2 things. 1. Depending on how your body handles training, that could be intense and cause an injury 2. Doing one thing every day doesn't have very many benefits, throwing in things like tempo runs, long runs, and just easy mileage days would provide a much wider range of benefits, and would also keep your mind fresh because you have a new thing to look forward to each day

@@piggy6801 fair enough

I was in a similar situation a few years ago, couple of years younger but otherwise similar. I'd say the most important advice I can give you is leave your ego home when you go running. It's about you, your abilities, your time, your feeling, not how you compare to random strangers or even friends. Who cares if the average fit girl is faster. Are you running for yourself or them? When you can access where you are, what you are capable of and stop chasing what others can do is when you can finally start training and progressing at your appropriate pace. From there it's a matter of your priorities, what kind of running or training in general you enjoy, how much time and energy are you willing to allocate and so on. I cannot give you those answers, you'll have to figure them yourself. In the end no matter how you decide the vast majority of weekly mileage should be at a very easy pace, building a "good engine" is the foundation of anything you wish to build on top of that. And remember consistency is key, doing the work week in week out is what brings results.

@@Draddar yes, thank you for your reply. i noticed the consistency was key when i got lazy and almost stopped for a few weeks in a row (did run, but 1/3 of what i did up until that). i have stopped in such fashion 3-4 times until i said to myself enough is enough. other important thing i noticed is that once i nail down the consistency thing the next task is to build something on top of it. it took me a fair bit of time until i got the motivation and i think the balls to finally progress. btw i'm not into marathons or even halfs, i only train for 5k/10k. i think i might have to get into tripple digits weekly kilometrage to see some good speed. how aggressive you had to be with your weekly volume to get the kind of speed that makes you competitive at local level?

@@kylestephens9593 I train for marathons more or less and generally just as the prefered form of exercise. I can say that the difference between consistent 50k/w and say 70 or 80 is noticable. Haven't done any consistent triple digits and I'd say as a purely recreational runner it's not needed unless you really want to go that way. The time needed and the toll on the body is significant, I'd have to have a very good reason for it. For 5 and 10k after establishing a solid consistent weekly mileage it would probably be better to add 1-2 speed sessions per week and even some gym work or home exercises for strength. More benefit per time spent if you ask me.

@@Draddar unfortunately i don't do pure speed sessions. I do "speed" sessions in the form of last 2-3kms of a long run in faster pace (10k pace or something), or sometimes progressive pace. i was planning to start gym work too. but honestly my motivation for it isn't purely practical, don't wanna look like most recreational runners with well developed lower body and lacking chest and upper arms/shoulders. i don't like the look at all. :D thanks for the tips Draddar, i'll try to follow them!

That's the way to do it