I've ran 51.6 in the open 400 and 23.00 in the 200m and this was my first year of cross country and my best 5k was 20:02 what would I need to work on to run 1:55 1:57 range and if you can , may I have some workout to help me get there. Thank you
I've ran 51.6 in the open 400 and 23.00 in the 200m and this was my first year of cross country and my best 5k was 20:02 what would I need to work on to run 1:55 1:57 range and if you can , may I have some workout to help me get there. Thank you
you've got the speed for 1:57. you have little endurance. work on that this winter. no secret workouts - just run.
some good 800m workouts:
1. 3 X 600, then 3 X 300 (maybe 200m walk between sets)
2. 10 X 300 (100m walk between sets
3. 1X600, 1X400, 1X300, 1X200
and lots of variations of the above. Do such workouts twice a week (not consecutive) and of course race a lot. Usually it takes a while to work down to your goal but you clearly have the speed to accomplish it.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year