The longer the race, the slower I get

It shows that you're better at running shorter distances. In saying that, the 5 second rule is bs.

So should I just chalk that up to being "fast twitch" dominated?

Besides the 5 seconds rule, mcmillan says the same thing.

The most important thing is deciding what you want to do, what you enjoy.

I would like to be a well rounded runner tbh

Hi 7even.

What sport(s) did you do at school?

Did you do track and field in your school sport's day (if yes, what events were you naturally better at/did you enjoy more - the shorter, more explosive events like long jump, high jump, 100m sprints OR the longer endurance type events such as 800m, 1500m and cross country)?

Bazyl

You lack an aerobic engine, basically you are going "anaerobic" too early. For a good explanation read this:

http://www.angio.net/personal/run/hadd.pdf

If you can understand this and apply it to your program, or do before race specific training you will improve for longer distance.

And don't bother arguing with others on here. Either you do something different than you have been and hope you get better or you don't.

You lack an aerobic engine, basically you are going "anaerobic" too early. For a good explanation read this:

http://www.angio.net/personal/run/hadd.pdf

If you can understand this and apply it to your program, or do before race specific training you will improve for longer distance.

And don't bother arguing with others on here. Either you do something different than you have been and hope you get better or you don't.

_____________________________________________________________________

+100

Absolutely do this. Follow "The Hadd Approach". It takes time but you will get sure fit!

I do xc, swimming (we don't have indoor), and track. the shortest event I do is the 4x4. All I do is mid distance.

If you are a;

mixed fibre type (approximately 50% fast twitch and 50% slow twitch)

OR

slow twitch fibre dominant type (higher % slow twitch fibres than fast twitch)

OR

somewhere in between

...as "my race times get me", "the red panda" and "Renato Canova" state, to get better at the longer distances, you have to include "adequate" amounts (not too much, not too little) of training that is more specific to the longer distances (e.g. longer continuous runs than you are currently doing, race pace training gradually building up the distance, longer repeats than you are currently doing, increasing the volume but decreasing the speed of your shorter repeats, etc.,) should help.

Of course, "adequate" relates to you specifically - where your training is currently and what your body can tolerate (and recover from), etc.,

If you are fast twitch fibre dominant, accept that your strengths lie in the shorter events and your results will get exponentially slower, rather than linearly slower, the further the race distance.

Gradual, progressive and adequate specific overload training + ADEQUATE RECOVERY = SUCCESS.

The Hadd article was EXACTLY what I was looking for.

So if I can sum it up correctly:

I need to run higher mileage

I need to run slower mileage

I should do a HR test periodically

I should postpone doing serious workouts until aerobically fit

?