During the offseason I want to bring my 5k from a 18:00 to a 17:00. What should my training schedule look like? How many miles, track workouts, paces for long runs and workouts?
During the offseason I want to bring my 5k from a 18:00 to a 17:00. What should my training schedule look like? How many miles, track workouts, paces for long runs and workouts?
Whats your grade, PRs, how long you've been running, mileage in the past?
Give some background info. People won't tell you to do something that won't be fit for you.
Roller skiing!
Going into 11th grade with a mile PR of 4:50 and a two mile PR of 10:45.
Duty free wrote:
Whats your grade, PRs, how long you've been running, mileage in the past?
Give some background info. People won't tell you to do something that won't be fit for you.
Sounds like your endurance is weak relative to your speed. You didn't specify how much mileage you are currently running, but whatever it is, you should bump it up by 15 miles or so. Focus exclusively on mileage and base-building. Your coach will give you speed work in the fall. The only workouts you should do over the summer are tempo runs and fartleks, which will help keep you fit without burning you out. Tempos could be around 6:00 pace for 3-4 miles.
Thanks!
Rockgip wrote:
Sounds like your endurance is weak relative to your speed. You didn't specify how much mileage you are currently running, but whatever it is, you should bump it up by 15 miles or so. Focus exclusively on mileage and base-building. Your coach will give you speed work in the fall. The only workouts you should do over the summer are tempo runs and fartleks, which will help keep you fit without burning you out. Tempos could be around 6:00 pace for 3-4 miles.
Good goal. What you should be focusing on this summer is increasing your overall endurance. Think lots of tempo runs, steady easy runs that were more mileage than you did last year, and some light intervals every week to touch on your speed. Without more information, I can't give you anything specific, but look up summer of malmo.
Don't forget to stay in touch with speed. Do strides once a week and short hill sprints (6-10 seconds) also once a week.
Work up to 50+ miles a week (a few doubles and a weekly long run)
Strides and short hill sprints
Strength train (2-3 days a week of mostly body weight exercises)
Starting in July do 1-2 tempo type workouts each week
Relax and run for time duration and don't worry about pace. Just call everything 7:30 pace.
Be patient come fall and focus on peaking for championships. September races are just workouts!