I see you are giving some good advice on this board. Are you still running competitively? I am interested in your training and your PR's of course.
I see you are giving some good advice on this board. Are you still running competitively? I am interested in your training and your PR's of course.
not telling you my pr's so I can stay anonymous. However, my training generally looks like this:
13 runs a week, occasionally I miss one. 6-8 miles in the morning before work
10-15 after
20-24 long run on the weekend, unless I race a half marathon or over, then I just do a couple shorter runs.
3 "workouts" a week:
I should let you know, I consider anything other than easy running a workout. I don't do a lot of moderate pace running, maybe at the end of runs.
Typically I have a set of intervals every week, usually not on a track. I have measured sections of road and a trail with half mile and mile markers.
A second workout is a progressive run 3-4 times around measured courses, starting pretty easy, but finishing all out, I'm talking like 5k pace for the last mile or so, just picking up every few mins.
Long runs are basically just a longer version of that second workout with a longer warmup and a more gradual progression.
Sometimes I'll do a sort of fartlek where I'm going hard for 5-10 mins, for 50-60 mins hard total and easy for 2-5 mins between intervals in lieu of one of the first 2 workouts.
During base phase, I do some steady state tempos instead of some of these workouts. I have a few other workouts I do, but this is the bread and butter of my training.
This kind of training won't make you a fast miler or develop your 400 speed, but after college there isn't much use for either of those.
These couple of threads have been influential for me:
http://www.letsrun.com/forum/flat_read.php?thread=2487659
http://www.letsrun.com/forum/flat_read.php?thread=1143599&page=2
The key is focusing on the long term, realizing that the end of college or hs doesn't have to be the end of pr'ing. So many runners put all their eggs in one basket trying to get everything they can out by 22 or 23. I more or less did that too and just ended up overtraining my senior year. So I wanted to keep running. It took a couple years to get used to the working world, realizing you don't have the luxury to run and train at virtually any time of day and no one is there to encourage you if you feel like you are bombing a run, but now I'm running much better than I was as a D3 collegiate, not fast enough to be considered elite or subelite by any means though. Running should be something you enjoy and want to keep doing. I don't know why so many hang their spikes up after college, when they have another 18 or more years to pr! You don't have to do anything crazy like eat 20 banana meals, just run before and after work, before you do anything else.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
Great interview with Steve Cram - says Jakob has no chance of WRs this year
RENATO can you talk about the preparation of Emile Cairess 2:06
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday