TrainMe: 400m to 5k

I've seen quite a few cinder tracks be off in distance, but never a rubberized track. I'm sure it was legit, Garmin's just aren't that accurate on measuring curves (especially the faster you run them).

Z Newton wrote:

Weight is ~170. That's more than I expected.

That is definitely a little on the big side. I think you are 5'9", right? I know BMI charts aren't all that accurate, but it looks like you would be much better off if you could drop down to 150 lbs. They say a runner loses 2 seconds per mile for every pound he is over his ideal weight. So, if you could lose 20 lbs, you would become 40 seconds per mile or just over 2 full minutes faster per 5K. (Your optimal running weight would probably be around 130-135, but I don't think your girlfriend would be down with that.)

You have a 4 week block of steady running coming up, that will probably knock a few lbs off, but I think we should add a little block of training for weight loss after that...before starting the 800m training.

Cool on all accounts. I thought I was pretty good overall, but after that weigh in I'm moving to a much more strict diet. That with the longer runs should definitely help the weight.

Z Newton wrote:

Do you subscribe to Daniels or did you just like his calculator?

I ask because I have the 2nd edition of his book and am just curious if there's anything in there you recommend reading.

Or, if there's anything else you recommend I read. Noakes, Pfitzinger, etc. for general training concepts (not workouts).

I use the the online Daniels and McMillan calculators all the time.

Daniels & Noakes are good reads. I also enjoyed that free ebook by Gordon Pirie(fast & injury free).

M: 4M easy - Tired from Sunday

2M 18:32.73

2M 20:14.48

T: 1M easy - 9:47.84 Tired and the weather was terrible.

W: 5.5M easy

1M 8:57.24

2M 18:34.07

1.5M 12:56.73

1M 9:21.76

Th: 5M easy

2M 18:52.68

3M 27:59.54

0.25M striders

F: Off

S: Off. Sick stomach

Su: 10.25M easy

Afternoon 4M easy 8:52.01, 8:41.46, 8:41.80, 9:12.32

Evening 6M very easy 58:26.25

9:55.05, 9:41.00, 9:28.48, 9:41.27, 9:44.71, 9:3.43

0.25M striders and drills (A skip, high knee, walking lunges, toe touches)

I ran extra Sunday just because I felt like it.

Nice job finishing the week strong. I like how you cut the workout short when you weren't feeling well earlier, and how you ran more Sunday when you were feeling good.

How do you feel about the week overall?...From a physical and mental standpoint?

Remember that just because you are doing easy running, doesn't mean that you don't need to keep a tight focus. Form and efficiency are very important. Think about running light & quietly...you should be surprising people when your run by, because they can't hear you slapping the ground from behind. Look at the form of Centrowitz in his indoor mile race. His posture is perfect (no wasted head movement), his arm motion is clean & linear, and his stride is smooth (watch how his feet plant below his center of gravity). His 4 min mile pace form probably looks exactly like his 7 min mile pace form.

Physically and mentally I feel like I can keep upping my mileage a lot during this block as long as I keep it in the easy-very easy range. I'm also making sure I wear compression socks after running and at work sometimes.

I do try to make sure I'm running silent. I hate hearing my shoes. I aim to only hear my breathing.

My form isn't perfect, but I do spend a lot of my time running focusing on it. Its a lot, but it makes the running so much easier.

During my striders I feel my form get really in synch so I try to remember how that feels and find that again when I'm running. It feels smooth and straight.

I'll re-watch Centro's Millrose performance.

I'm traveling so I'm on my phone and will keep this brief.

M: 5M easy

T: 4M easy

W: Off

Th: 4M easy + 10 minute rest + 6M easy

F: Off for travel

S: 4M easy Trails

Su: 2M easy trails. Flooding and short on time due to travel.

I was hoping for a bump in mileage but travelling this weekend got in the way.

Hi, I didn´t read the whole thread and don´t know what is your situation now, but I noticed that you don´t do the hill sprints work anymore that you did earlier. The 6x100 with long rest just under 20secs was good, I would keep it the same. If you have achilles problems, then do these on flat terrain and not all out (not all out in any case). Controlled fast sprinting when your legs are ready for it. About 90% of maximum pace. These are really important if you want to keep the 400m training going, in the base phase. Later you need some more intense of course.

And for the 5k you need as much easy-steady running as you can repeatably do. Don´t do too much. A long run at steady pace is important, also frequent shorter runs of 30-60minutes.

If you are too tired, just do a short easy run. Don´t take days off until you really need it. Leave the 5k TT-runs for now, do 3-4min intervals with short 1-2min active recovery at 10k pace, perhaps the last one(s) closer to 5k pace if you feel strong. In the base base you should avoid high lactates, so not too intense. Keep slowly progressing the simple repeatable program until it´s time to get ready for competitions, when you need the higher lactate session, but not often and with the base work still in the program. Also the short 20sec sprints. I know that many reader won´t believe that this kind of training is intense enough for base training since you want also the 400 to improve, but you have to trust that it pays off when you are done the more intense work in the pre competition period.

Looks good. If you are feeling alright, go for 30 this week.

I feel good overall. A little sore on my right third metatarsal head, but nothing bad. I'm dealing with it the same way I always do - Ice.

M: 7M

2M 8:47.40, 9:34.50

2M 9:45.40, 9:50.20

2M 9:31.40, 9:38.00

1M 10:10.50

T: 7M

1M 9:23.64

4M 9:29.95, 9:36.63, 9:54.01, 9:54.16

2M 9:53.71, 10:07.01

W: XT

Th: 10M

2M 9:40.00, 9:23.90

2M 9:31.80, 9:24.5

3M 9:25.80, 9:11.40, 9:23.40

3M 9:38.90, 9:38.10, 9:44.00

F: 3M walk/run

S: 10M

1M + stretches 9:33.70

3.50M 9:26.30, 9:28.00, 9:16.90, 4:26.90 ended with 5 strides

3M 9:49.30, 9:23.10, 9:27.60

2M 9:19.80, 9:05.10

0.50M cool down + drills + stretches

Su: Off

Other than being tired Friday I felt good with the increase during the week. Saturday I was really tired after the run because it was hot and sunny. Sunday I felt good, but didn't want to push too hard.

My very easy pace is getting faster over longer distances so I'm happy with that. I think I've been sleeping better lately too.

Whoa. That was a big jump. Its more than most would recommend, but I think you'll be ok.

I'm guessing you felt a little more tired in your upper legs & possibly hips this week. This should be good prep work for later on, because the extra distance helps strenghten the legs more uniformly. Those muscles just don't seem to get the same workout when everything is short and fast.

Keep plugging. Pay close attention to how you feel and continue to focus on form. Don't worry about trying to push pace on your runs, remind yourself that its the cumulative distance that is the workout right now.

I was feeling my hips a bit more last week. My right IT band acts up when my hips/lower back get tired and I could feel my right IT last week. XT and focusing on my form fix that though.

I am being ambitious with the miles, but I'm still making sure I let myself recover. Hence the short run and 2 days off. Also, Maybe its placebo, but I've changed my breathing to be 2-2 so I'm breathing more and it feels like its helping.

This week I'm aiming for 50M. Its ambitious, but I have noticed a huge positive difference in how I feel as I have increased my miles and focused on recovery (fuel and sleep). My initial plan is:

M: 10M

T: 8M

W: 10M - Might double for this if I can get up.

Th: XT

F: 8M

S: 10M - Might double for this if I can get up.

Su: 4M

All easy or very easy. I feel good overall. Saturday and Sunday I was dragging and needed to ice my heels.

M: 10M

T: 8M

W: 7M

Th: Off

F: 10M

S: 4M

Su: 5M

Nice work. I was a little worried you were jumping up mileage too quickly, but it seems like you are still doing ok. You could always do a mini cutback week (say to 30-35 miles) this week to help recover the legs (or heels).

I would add in some striders (accelerations) 2 or 3 times a week (4x100 mixed into the latter part of your runs), if you aren't doing them already to help maintain a bit of speed. I also like to finish my easy runs with a little bit faster pace at the end...not a mad dash, but just enough of a pick up to hold a tighter form and to get used to finishing strong.

Do you have any local 5Ks you'd like to sign up for this month? It would be nice to get an idea of how your fitness has responded to the increase in mileage and nothing but easy running. I know you don't like time trials, so it might be fun to sign up for an actual race.

The only bad thing was that I just kept getting more and more tired on my runs. Probably just need to pay more attention to my diet and fueling.

I usually add striders when I'm feeling up to it and try to finish the last mile before my cool down strong. Not hard, but I definitely push. Last week I didn't do striders because of the miles and I was running the downhills instead of slowing down on them. That's so much easier and I think it evened the speed stuff out a tiny bit.

There's a 2M and 10K coming up on the 24th.

M:

2M 9:22, 8:20

2M 9:34, 8:31

1M 9:36

T: Off

W:

4M 9:30, 9:00, 9:12, 8:53

2M 9:36, 10:14

Th:

1M 9:44

2M 8:52, 9:23

1M 10:52 + drills

F: Off

S:

7 x 1M 9:08, 8:43, 8:55, 8:40, 8:58, 8:55, 11:31

Su:

3M 9:05, 8:49, 8:12

3M 9:48, 9:17, 8:43

1M 10:21

I was tired most of this week because we got a puppy. Glad I dropped mileage.

Down to 167.

Your paces seem to be getting faster this week. Could you explain your mileage breakdowns to me. Are you running 3 times on Monday, or breaking up a single run into phases?

Did you decide on an upcoming race?