| bad endurance |
| ||
|
I know that my times are very slow but I haven't been running for that long. During spring track I ran 4:58 for the mile and just last week ran a 5k in 18:50. I haven't been doing really low mileage so I don't know why my endurance is so awful. During the season I was averaging about 50 mpw, now I'm doing closer to 60 mpw. Why is my endurance so awful? |
| Answer Mann |
| ||
What you saiid. |
| chinocochio |
| ||
|
No, its not that he hasn't been running that long. If he's running 50-60mpw and 4:58 for the 1600, he should be running the 5K at about 17:00-17:20.
What you saiid.[/quote] |
| jjjjjjjj |
| ||
|
harder 4-6M tempos and longer intervals (800m-2k) should help. |
| hmmmmmm...... |
| ||
|
Yeah, something is going on. What kind of pace do you typically run on your easy, general training runs? Can you outline what a typical week looks like for you as far as distances, type of run/workout? |
| I know |
| ||
|
You're doing too much mileage for someone who has not been running for very long. You're overtrained. Back off. |
| bad endurance |
| ||
I've been running since like September, so I'm doing too much mileage? |
| bad endurance |
| ||
About a month ago I started heart rate training. I've been basically following a Hadd type plan. My easy runs are at 75% of my max heart rate and two days a week I'm doing tempo runs at 83% max heart rate. |
| aksfdljghalfhg |
| ||
|
If it makes you feel better My best mile is 4:54 and 5k is 18:20 however i rarely run the mile and my 800 is 2:01 flat though. I also do less then 30 a week in season. |
| aksfdljghalfhg |
| ||
|
I just realized how much of an ass that made me sound like...sorry. |
| nopar king |
| ||
|
oooooh you soooooo badassssss |
| aksfdljghalfhg |
| ||
|
Like I said, I didn't realize initially how much of an ass I sounded like. |
| I know |
| ||
That is WAY too much mileage for someone with a training age of <1 year. You're almost certainly overtrained. Cut it in half and work back to 40 mpw just before cross starts. |
| skip |
| ||
|
assuming the mile was on the track, was the 5km? if not there is your answer, mileage is the backbone but for 5km racing one needs longer intervals and tempo effort runs |
| bad endurance |
| ||
That is WAY too much mileage for someone with a training age of <1 year. You're almost certainly overtrained. Cut it in half and work back to 40 mpw just before cross starts.[/quote] What should a summer training week look like (with paces)? |
| asayya |
| ||
This is awful advice. You just haven't run long enough to build up endurance. Take some of the threshold/etc. suggestions and just keep running. Cutting your mileage certainly won't help you improve, particularly when you are shooting to be in better shape in a few months for cross. |
| I know |
| ||
Since you are currently overtrained, start with singles 5 days/week for 30 mpw. Do a couple at 65% VO2max, a couple at 75%, and alternate a tempo and fartlek week to week. Do that for the first third of your summer break. Then bump things up to 6 days with both a tempo and fartlek each week. For the final third, move to near 40 mpw by increasing the duration of one or both of the 65% runs. You want to start the season fit, but with plenty left in the tank. Good luck. |
| bad endurance |
| ||
Since you are currently overtrained, start with singles 5 days/week for 30 mpw. Do a couple at 65% VO2max, a couple at 75%, and alternate a tempo and fartlek week to week. Do that for the first third of your summer break. Then bump things up to 6 days with both a tempo and fartlek each week. For the final third, move to near 40 mpw by increasing the duration of one or both of the 65% runs. You want to start the season fit, but with plenty left in the tank. Good luck.[/quote] Why are you so certain that I'm suffering from overtraining? I don't feel extremely tired on my runs. |
| bryceh |
| ||
|
What were your splits in the 5K? Did you go out in 5:15 and die a miserable death? |
| I know |
| ||
Your training age is not quite 10 months plus you're doing 60 mpw plus you're underperforming at longer distances. Classic overtraining. |