11 days to get in shape for outdoor track

High School Running

9 years ago 03/03/2015 3:36pm EST

Hey, looking for some suggestions on what to do in order to get in shape for Outdoor.

Due to various injuries ( not running related) I have not been able to train for roughly 4 weeks. Needless to say, I am very out of shape.

My PR for the mile this indoor season was 5:02, and I would like to , with a best case scenario, be under 4:50 this year.

Any tips as to how I should structure these days?

I will be lifting and doing core 2-3x a week, I just want to know how I can be in the best running shape possible and lay down a base.

9 years ago 03/03/2015 3:39pm EST

re: cool kid

Immediately ramp up to 100 MPW - you need to make up for lost time. Also work in some tempo runs and short, hard interval sessions.

9 years ago 03/03/2015 3:46pm EST

re: lamekid

lamekid wrote:
Immediately ramp up to 100 MPW - you need to make up for lost time. Also work in some tempo runs and short, hard interval sessions.

god I love letsrun

9 years ago 03/03/2015 4:53pm EST

re: cool kid

Just start by doing easy jogging and work your way back up to your normal mileage, which I assume isn't too high based on your pr.

9 years ago 03/03/2015 6:05pm EST

re: eryty

9 years ago 03/03/2015 7:47pm EST

re: cool kid

Best way to get ready in 11 days is meth.

9 years ago 03/05/2015 12:19pm EST

re: Letsrun advice

Only $420 will make 4:50 your 5k pace.

http://24hoursppc.org/epo_erythropoietin.htm

9 years ago 03/05/2015 5:31pm EST

re: cool kid

Elliptigo while wearing Skechers. Works for Meb and the Gouchers.

8 years ago 07/09/2015 5:27pm EDT

re: of course 111

Or just buy-epo.com?

No seriously, injuries are the worst justification for doping (not that there is a good kind) and something like EPO would probably just make you run too fast too soon and be laid off again, not to mention the other risks.

Great advice in this thread :/

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11 days to get in shape for outdoor track

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