How far will strength get me?

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Strength is good, but only it doesn't mean much unless you're also buff.

WTF is strength supposed to mean in the context of running. Strength is usually the ability to lift heavy things or win at arm wrestling.

1/10

Im pretty strong wrote:

Subject: How far will strength get me?

as far and as fast as you need.

If strength means aerobic endurance to you, then I understand your question. First off, that mileage is certainly going to help you run faster, and have more endurance. But my opinion is that you need to also work on your speed. That 3x2 mile workout would be pretty brutal for myself at the moment, but I could definitely run a 5:0x right now (I'm very speed oriented).

To answer your questions. I think aerobic endurance can get you a long ways in distance running, but also speed is necessary. And I think an 11:00 2 mile is possible in track, just unlikely until later in the season. A 11:00 is two 5:30 miles back to back, which I think will take more than a 5:20 pr.

TGrant wrote:

I could definitely run a 5:0x right now (I'm very speed oriented).

Whoa, you can almost break 5 minutes in the mile? You're right, you are VERY speed oriented!

>Strength

Say goodbye to your 5k time

Wow you are super fast wrote:

Whoa, you can almost break 5 minutes in the mile? You're right, you are VERY speed oriented!

Please read the context, I couldn't do his 3x2 mile workout. Or if I could, it would hurt alot. But I could put up a better mile time in the off season, so I was recommending he works on his speed. And yes I am very speed oriented, ran a 4:37 mile with a 17:55 5k pr. Would you like to argue that is more endurance?

Assuming that you are in HS, you have done a good job getting a decent aerobic base built. The conversion into speed is not difficult from there. Sub 11 2 mile is definitely achievable, but do not count on it happening the first try. You may need a few weeks working on extending the specific endurance needed for 1600/3200. But, the aerobic base will make a big difference compared to where you were.

I hope your a girl

Nope, a squirrel. Red to be exact.

I would be quite surprised if you are not able to to run under 11 minutes. That sounds like pretty good training.

One thing I will say though is make sure you don't neglect speed work even at this point in the season. The words of Renato Canova is that you don't lose speed by working on endurance, you lose speed by not working on speed.

So I would suggest throwing in some easier speed work on easy days

examples:

4-5 X 60m-80m steep hill sprints w/ long recovery

6-8 X 50m-100m strides

6 X 200m between mile and 2 mile pace

fartlek of 5 X 1:30 easy and 30sec fast in the middle of a longer run

(probably fartlek would be the best at the moment if you are trying to peak around May or so)

superawesomness wrote:

I would be quite surprised if you are not able to to run under 11 minutes. That sounds like pretty good training.

One thing I will say though is make sure you don't neglect speed work even at this point in the season. The words of Renato Canova is that you don't lose speed by working on endurance, you lose speed by not working on speed.

So I would suggest throwing in some easier speed work on easy days

examples:

4-5 X 60m-80m steep hill sprints w/ long recovery

6-8 X 50m-100m strides

6 X 200m between mile and 2 mile pace

fartlek of 5 X 1:30 easy and 30sec fast in the middle of a longer run

(probably fartlek would be the best at the moment if you are trying to peak around May or so)

^This

I had a guy that had never broken 12 for 2 miles. During the winter before track of his junior year he upped his mileage and did some tempo stuff. He was able to run 2 x 2 miles in 12:30 fairly comfortably. He ended up with a PR of 10:53 for the season. We also did low volume strides / faster stuff 1-2 times per week.

This is more or less the pattern we have been following for the past couple of years during the off season. For what its worth, we had the best male distance program in our county last year (not impressive when you consider the size of the pond).