| HSrandommkid |
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I've been doing all easy mileage, building up to 50mpw. But I'm more of an 800meter runner, so I'm kind of scared of increasing the mileage too high, but I'm going to anyway so I can have a chance to break 17:00 in the 5k (My 800 is 2:04). I'm going to hammer 100s/200s religiously after XC in order to get my footspeed back(or I'll do indoor track). The reason is because it takes me FOREVER to get my speed during the track season (my coach does 400s/800s, when I respond a LOT better to 200s (I literally shave seconds just by doing 200 repeats)) Do I have a chance at breaking 17:00 at all this year? I'm really kind of nervous because my endurance is terrible (well.. so is my whole teams' endurance). Right now I'm taking a cut-back week of 35-40mpw. I really don't want to go over 50mpw because I feel like my legs just start to break apart for some reason..? But I'm scared if I don't get enough mileage in I wont reach my goal at all. Should I just go for it? Or speed up my runs at a lower mileage? |
| Mr. Battery |
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You need to lsit other personal bests besides your 800m. No one can give you honest advice about your possible 5k time without other factors such as your pace during the easy runs, your mileage last year and what your PR was during XC, how old you are, what your other track PRs are... |
| HSrandommkid |
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Pace during easy runs: Beginning of summer @7:00, once I hit 40mpw @8:00. Last year summer mileage: Every other day I would run 2 miles, sometimes 3 Last winter mileage: I trained a lot more than that summer, I would run almost everyday(some times I didn't run 2-3 days in a row). Probably 25-30mpw? My PR during XC was 19:07 :( I'm 16, 17 in 1 month. 400 PR:56 (only ran once) 1600 PR: 5:09 (only ran once, when I was in 2:11 800 shape) 3200 PR: 12:10 (terrible wind and felt like dog poop after increasing my mileage randomly to 40mpw..) I don't know if this helps but I can make more white stuff than usual |
| Mr. Joey Bonzo |
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You shouldnt be thinking of starting training now first of all. Second you should be running 70 mile weeks. You have no shot |
| HSrandommkid |
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Are you being f*cking serious? |
| GanxBice |
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He's not serious. BTW extra white stuff is a huge advantage |
| Mr. Joey Bonzo |
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yeah i am, you are not training hard at all. Reconsider please...someone get malmo in here |
| HSrandommkid |
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What Ive been doing summer of malmo all summer |
| HSrandommkid |
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What do you mean by training hard then? Should I just say screw it and go outside an run 70mpw? Should I put in some hard runs??? |
| max219 |
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Don't be afraid of mileage and build it safely and comfortably. Run at tempo effort once or twice a week, whether you plan out a tempo or just close a run faster when you feel good. Do strides often, and short sprints (on hills too) with full walking rest. Do 2 or 3 fartleks over the summer touching on 5k pace. Then hopefully you have a good coach come September. |
| The Animal Within |
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You have speed but lack aerobic capacity. If you run 5:09 (77) you should be able to handle 5:48 pace (87) for 5k. So 17:24ish for 3 miles... If you never ran before consistantly and are hitting 50 mpw now 17 is defiantly something to shoot for. I've seen young men take 1-2 minutes off just because the mature and testosterone kicks in. I've even seen one guy pr by over a min because the girl he liked told him she felt the same (lasted about 2 weeks). So who knows man, go for it. Why not? |
| joecrunner |
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I am building up to 50 miles a week too. I usually avoid the track for workouts and just do a hard hill fartlek thing once a week, and then at some point I will incorporate tempo runs. You want to develop speed in the off season too, but with the end goal of peaking late in the season rather than in August or September. Strength = speed. |
| Viking Quest |
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You need to change things up a bit, otherwise your legs and cadence will get too used to the slow mileage. At least one day a week, you should do some strides (preferably uphill such that you can concentrate better on your form). Start with 8 X 100m in this fashion one day a week. Don't run these super fast, but rather accelerate hard at the beginning and maintain the speed. On these days, I would merely warm up 3 miles, run 8 X 100m with 100m jog back to the start. That's a mile of strides and rest, and then run a 3 mile cool down. A mile effort. I did more than this, but it's a good start. You should do mini pick-ups on at least one run a week (not more than two runs). I like 2:30 minute pick-ups with 3:00 slower, but that's for you to decide. Run the pick-ups at your 3200m or 5000m goal pace (whichever you prefer). The length of the run is up to you, but I liked doing at least 6 of these (up to 9). After these days, my legs actually felt a lot better the following day, which is the goal of base training. Get some different speeds in your body and allow your legs to feel good for the next day. I ended up running some of my fastest times off of this. In October, when doing this on 70 MPW, I ran 3:57 for the mile, so it can take you a long ways while still not really doing any quality work. Also, while training like this, my buddies PR'ed in the 3K for their first races of the indoor season, and we all made Olympic Trial finals in the 1500m after later doing quality work. Good luck! |
| lol lol lol lol |
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1) Mostly easy mileage, about 2-3 of your runs should be faster paced, relaxed, almost "tempo" type efforts. 3) Your speed will come back much more quickly if you are also weight training and striving to increase your 10+ rep max in squats and calf raises and your 6-12 rep max in deadlifts or stiff-legged deadlifts, leg curls, bench presses, weighted pullups or pulldowns, etc. |
| HSrandommkid |
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Okay after doing 1 session of intervals (Cruise Intervals - tempo paced 800s), my legs have started to feel a lot better and off of that slow 100mile race paced feeling. Going to keep short tempos/progressive runs for now on :) ADVICE:NEVER RUN ONLY 1 PACE |