| Methadon |
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I have been training hard for the 1500 and 3000 meters indoor. I would like to know what i can run. PR's for outdoor season are 800: 1:55:23 1500: 3:52:14 3000: 8:29:12 5000: 14:49 10k road: 31:10 1000m: 2:29:89 Have done the following training on an outdoor track and the roads 2*3000 with 3 min rest 9:31 - 9:24 15*300 ( 45 rest rest ) First 5: 47.8 Second 5: 46.7 Last 5 where: 46.7 - 45.8 - 45.2 - 44.3 - 43.2 8*1000 with 2 min rest 2:53 - 2:52 - 2:53 - 2:51 - 2:52 - 2:51 - 2:50 - 2:48 Hope to run around 3:55 and 8:30 |
| Rhuted runner |
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Yes |
| runforfunner |
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8:15 |
| second that |
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workouts indicate much faster than 8:30. The 8x1k workout is especially strong. i would agree with 8:15-8:20 |
| Science! |
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why don't you hope to PR? |
| second that |
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those are some pretty tough workouts for november. are you planning on running outdoor? |
| bangalangadanga |
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i say, run 8:30 pace and try to kick off of it in your race from 300 out. |
| jerod hasse's floor burns |
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the 1K workout is the most telling...I think it says you are in 14:30-14:40 5K shape. that would mean sub-8:30 should be very doable. if you race well i'd say you'll run 8:20. |
| oheo |
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That 1k workout paired with the 300's suggests some great specific fitness. If those were done during a typical training week I would guess sub 8:15 and a really nice 5k PR if you can step up to that distance |
| Methadon |
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The pr was ran outdoors. The race is at a 200m indoor track. So i thought it would we a little slower. Too answer the other questions. I am going to run outdoors, but not until the beginning of track season. That will be in March, April. These workouts where done to get in shape for the indoor races. I also ran a 15:08 5k XC two weeks ago. Today did a long workout of 2:05 hours total. 6 miles progression run: 5:38 - 5:29 - 5:23 - 5:09 - 5:03 - 4:59 45 min strength circuit in the gym ( box-jumps, squats, lunges ) and 2*3k on the roads with 2 min rest 9:36 - 9:35 |
| 5kays |
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you are a beast. get off this blog and keep doing well. good luck! |
| Silky Johnson |
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You're putting in some good work, man. Just make sure you're recovering between your workouts. Get out there and set some PRs. |
| ventolin^3 |
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your 3/5k were poor relative to distances either side ( i'd imagine poorly paced races ) your prelim lines of fit for outdoors last year were 52.75 / 1'55.0 -> 2'27.6 3'51.8 8'19.2 14'35.8 31'10.3 to 53.0 / 1'55.0 -> 2'27.4 3'51.0 8'15.7 14'27.5 30'47.5 try infinite variants here http://www.jundo.co.uk/ |
| Methadon |
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Do you guys also have some tips to train and recover even better. At the moment my training is like this: Mon: solo 10 miles ( 6:00/mile ) + 8*100 m strides Tues: Group Short fast intervals 20*400 ( 70 ) or 2*15*200 ( 30 - 32 ) rest 45 sec Wens: Am: solo 45 - 60 min ( 6:00/mile ) PM: solo strength training 60 min Thurs: group Long intervals at 5 - 10k pace. short recovery 8*1000 - 6*mile or 4*2000 Fri: group 30 - 45 min run ( 5:30 ) + 45 min strength when thursday is easy: something like 15*300 ( 51 > 48 ) 45 sec rest or long stuff 2*2000 ( 6:20 ) 3 min rest Sat: solo 6 mile recovery run ( 7:00 - 7:30/mile ) Sun: group ( example of two weeks ago ) 2 hour training is the hills. 15 min warming up. 2*5* hill sprint up a 100m hill at 10% 10 min at ( 5:00 mile intensity ) 5*lap done back to back hard uphill 200m 8% Sprint 100m 5% 300 m jog back down hill to recovery 10 min at ( 5:00 mile intensity 15 min cooldown the group i train with 10 - 15 members each training. You have to run 2:00 ( 800 ) 4:10 ( 1500 ) 8:45 ( 3000 ) or 15:00 ( 5k to enter ) It's a group under gudiance off Bram Wassenaar Out of the Netherlands. |
| Methadon |
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Ran Four hard workouts in the last two weeks. to prepare for the indoor meet this weekend. So 4 days away! Will run a 800 on Friday and a 1500 on sunday 6*1000 2:50 av ( 400m in 2:00 ) 4*3*400 ( 65 - 63 - 61 - 59 ) Rest 60 sec and 3 min between series. 1500 + 4*300 + 1000 + 4*200 ( 4:28 - 41.4 - 42.1 - 41.8 - 41.5 - 2:47 - 27.6 - 26.8 - 26.2 - 25.9. Rest 3 min after each serie 1 min between 300 and 200m repeats. 4*1000 ( 4 min ) 2:48 - 2:44 - 2:38 - 2:34. Really struggeling on the last repeat. Also today the last test to see how the shape was. 800 - 600 - 400 - 300. ( rest 4 min ) 2:00:8 - 1:26:7 - 55.9 - 39.2 I am feeling strong and ready to run some big PR's Have had a fewa solid months off training averaging around 60 - 70 miles a week. |
| boulderbolder |
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7:58 came to mind before I opened the thread. I'll stick with it. |
| swerve |
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You can definitely break 8:15 |
| bangalangadanga |
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my suggestion is to just scaffold into it, buddy. we all know you're stronger than 8:30, but just run 8:30 pace for 2200 meters. Go 2:05 your last 800 and you're at 8:19. You ran well within yourself and will have a lot of confidence for getting after 8:10. what are the expected race conditions to be like? what is the first 400-800 going to be in ya think? |
| bad as naomi russell |
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if your looking to recover better, i'd make sure you are taking your easy days VERY EASY, especially with all the quality work you are doing. for instance, why run at 6:00/mile pace on Wed. after 2 pretty hard days on Mon. and Tues.? i would think that would be a day to back the pace off to 7:30+ for an easy 5-6 miles like you do on Saturday. if you want to add more "6:00/mile pace" volume, I would do it on a workout day, not a recovery day (personally I love getting out for a fast 5-6 miles in the evenings on the days I do a morning workout, especially if I can get 10-12 hours of recovery between the sessions). "hard days -> fast & high volume (including doubles), easy days -> slow & low volume" just my opinion. it's pretty obvious you & your coach know what you are doing & are really rockin it with your group right now - let us know how these first races go! |
| methadon |
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I have had my coach read the comments on letsrun. he, agreed with you, he said that he wanted me to do a lot off fast paced running. After discussing, he changed a few things in the schedule. beginning two weeks from now, he changed this: Next week Mon: 5 miles 7:00 - 7:30 Because of a race on sunday. the rest he changed was mon: from 10 miles 6:00 Too: Am: 1.5 mile warm 6 miles 5:45 - 5:50 + 1 mile cooldown PM: 1.5 mile warm up + 4 miles 5:30 + 1.5 mile cooldown + 8*100 stride Wens: from: 45 - 60 min 6:00 Too: Or 10 miles 6:45 - 7:00 or: AM: 6 miles 6:30 - 6:45 PM: 5 miles 6:45 - 7:00 This was my coach's answer, hope you like it. |