| Owl in the shower |
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What are some workouts that would indicate sub 1:50 800m shape? I'm talking 1:49.xx here |
| X.coach |
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Run 8x300m with a 100m walk jog rest (around 45-50 seconds rest) a post your time. 41 your close, 40 real close, 39 you will have no problem |
| jonesdarren |
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What distance and pace should I do for the tempo |
| max219 |
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Depends how long you do your tempo. For 20 min around 7:05-7:15 pace would work. For 30 to 40 min, 7:10-7:20 should be alright as well. A good workout to do would be between 4 and 6 miles with 1 min rest and try to run them in the high 6:50-7:00 range feeling as comfortable as possible. That would help you get into sub 20 shape I believe. Keep in mind to do strides here and there and a long run every 10 days. |
| isaac |
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Hi, I've just turned 15 and my pr's have been in a horrid plateau since last summer. I do 45-50k a week, a regular week looks like this: Sunday: 7*roughly 720m intervals in the woods in 2:40 off 1 min rest Monday: light weights Tuesday: club track intervals, can be 300m to 1000m reps. Wednesday: 7.5k moderate pace in woods Thursday: 12*300m hill reps concentrating on good form Friday: light weights Saturday: 5k flat out My PB's were good for a 14 yr 3 month old but they're pretty awful now. My main event is 5k and my best is 19:40 but right now I'm down about 19:50-20:10 level. I am training well (I think) but in races I can't turn it on. Have you any ideas how I could get out of the rut? Cheers! |
| Samblackbones |
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Hey Coach, Thanks for providing such a great resource, its really a kind and informative thing you are doing. I am running Boston tomorrow, and was wondering if you had any thoughts on a) how to adjust pace ( the original plan was 6:04 a mile) and b) weather it would be a better policy to try and not destroy myself so that a faster recovery is possible. I have some goals on the roads/track that I would like to work on for the rest of the spring. My training has come along very well, so I know I am in good shape.Thanks again. |
| X.coach |
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Had a long talk with someone running Boston tomorrow and there chances to win it. They think the heat will be at their advantage. What kind of climate do you train in? |
| Andreww |
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Hello coach,i'm a 16 years old runner,standing 178cm and 63kg. I began my running career last spring. I ran only 5 km races and i progressed from 32' to 19'45". I did just five 10 km races and my best one was 45'25". Also i tried a 15 km one and i got 1h10'05". I want to get under 18' in the 5 km race and in August i also want to run a sub 1h35' Half Marathon. Here you go.How should i train? I'd be really thankful for your advice!! |