| a lil help please |
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I have been running for abour a year now. I typically run about 30 miles per week and am 38 years old. Right now i can run a 22 minute 5k and my 5 mile time is just over 38 minutes. I did 2 daya of speed workouts of 6 400's last year after 6 months running and my 400 times were 1:40-1:45. I would like to drop my 5k to 20 minutes and my 5 mile to 35 minutes this year. I usually do 1 ten miler a week at a 8:45-9 minute per mile pace. Do you think 1 speed workout a week is enough and what is the best distance to do speed work dor these distances, 400 or 800's? Is this doable without increasing my mileage? I could move up to 40 if need be but my body likes 30 better. |
| 5k guys |
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Post your e-mail, if you need coaching. |
| Move Dog |
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With what you just wrote, you simply need more mileage if you want to improve your race times. You can even drop the pace to something a little bit slower, but more miles will make you aerobically stronger to handle more difficult workouts. BUILD UP to 40mpw, if you go out and run 40 miles next week, you have a great shot at getting injured sooner than later. Your workout of 6x400's will get you nowhere. If you are aiming for a 20 minute 5K, you can get by on one speed workout per week. My suggestion for you is to try some 1000's at a controlled, harder pace. Aim for 3 of them, keeping in mind on the first one that you have two more 1000's to go. The recovery should be jogging until you feel ready to do another. Finish every daily run with four, 25 second strides (near sprinting effort) to develop turnover....don't force these either. |