max219 wrote:
Hi Malmo I'll answer those 5 questions for me (and others in similar shape).
1) about 68-70 with 2min rest.
2)around 5:50-6 min pace
3) probably around 33
4) with 1 min rest about 5:30-35. with 3-4 minute rest about 5:10-15
5) 16:02 5k, 34;45 xc 10k, 6:19 pace for 14 miles, 9:20 3k, 4:42 mile
Very good.
http://2008olympictrialsakatommyleonard.shutterfly.com/234Q: Go over that again?
A: (1) twice-a-day, as many days as you can - four, five or six days a week
(2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot
(3) meet with a group twice a week
(4) one tempo run of just four to six miles and
(5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m
(5) don't try to impress anyone, run within yourself
(6) relax, the real training doesn't begin until September
Very good. Being that your best mile is 4:42 I would suggest that you limit the repeats to 1200m max, and your tempo run to 3-4 miles. The point of the training is to get your body to runner faster, if you are mile and 2000m repeats and 5 or 6 mile tempo runs you are never going to run very fast.
My recommnedations:
Tues 3-4 mile tempo run
Fri 12-16 x 150-300m
Tues 3-4 mile tempo run
Fri 12 x 400, or 8x600, or 6x800, or 5x1000, or 4x1200
Sample paces:
Shorter repeats aka neuromuscular training
16 x 150 accel 50, sprint 50, stride 50
12 x 200 accel 100m, sprint 50, stride 50
10 x 300 accel 100m, sprint 100m. stride 100m
Full recovery between each. slow jog or walk if you have to. The objective here is to work on the mechanics of running fast and to hit close to top end, then stride out to the finish. It's OK for you to run these hard enough that you feel a good buzz after the session. Again, you are trying to teach your body how to sprint, and by extension, to run faster.
Longer repeats.
12 x 400
8 x 600
6 x 800
5 x 1000
4 x 1200
Run them at a little faster than your tempo pace, I'd say about 5:50 pace. In fact, I'd urge you to run 12x400 the first day at 5:50 pace with 60-75s rest on the first session just to get your bearings straight. If it doesn't feel easy you are running too hard. Don't be in a hurry to run fast. You have a long Summer just maintain, rejuvenate and enjoy your Summer.
Heck, you could even do repeat 200s at 38-40 and that would be a fine substitution too.
Tempo Runs:
3-4 miles at 5:50-6:00
Hopefully something magical will happen during the Summer, and you'll naturally drift towards faster tempo runs. I'd really cap it at 4 miles for your ability right now.
The point here is that nothing I've proposed should seem very difficult because it's not supposed to be difficult. Let your Kung Fu come to you, don't try to force it, grasshopper.
To give you an example of what I'd certify SOM for a 14:00 college 5k runner. 12x400 at 68-70 with a 1:00 jog. You might say "that's ridiculous, I can do that" and you'd be right. But if you look at it from a different perspective thats 4:32-4:40 pace, right? 4:32-4:40 is faster than any 14:00 5k runner is likely to achieve in a 10k race.
Does that make sense to you?
12x 400 at 65s would also be certified SOM for a 14:00 5k runner. Any faster, not really.