Okay guys I need help. I'm really good at the 800m and 1600. I took 2nd and third at state last year in those events. But I can't run a 5k in under 19:30. I can't figure out why and I train hard always do. I do the mileage and I feel as if I'm mentally strong enough what is my problem? I need help. Always just wondering what pre workout is best for runners? Thanks
Times?
This is Letsrun. Anyone slower than 1:45.6 is a hobby jogger.
For the 800m 1:57 1600 4:28. And my best 5k was 19:36
For the 800m 1:57 1600 4:28. And my best 5k was 19:36
And I would really like to be running a 16:45-17:00 5k
What's your 400 time?
My best 400 was 51.7
That may be just the way you are built. 800 is a lot different than a 5k. Even a 1600 is much different than a 5k. You probably just have more fast twitch fibers. You can increase your endurance by going for longer runs and doing tempo intervals/cruise intervals.
What were your track times a year ago?
What are the details of your 5k training vs your 800/mile training?
You're likely more of a middle distance runner..nothing wrong with that. I would focus on getting that 400 to sub 50 if you can. That speed will really help your 800 times.
I'd say you are more fast-twitch based. Could maybe even try out a 200 and do well.
Yeah I'm afraid of that. I plan on getting a scholarship for track I've had a lot of coaches contact me. But I just want to get better at xc.
Yeah I really want to run 1:52ish for my 800 for senior year. I feel it's a good but crazy goal. Any ideas to get my 400 faste?
With your 400m time, I'd say that 1:52 is possible now. Just getting a good base with cross country could get you there. And depending on what year you are, just getting older could help a lot
For my 5k training I do 1600 repeats, 1k repeats, temp runs of 4 miles. Don't really know what else to do for 5k training. And my 800m training is 300ms 600ms hardcore track training with sprints and base building.
How should I train to get to a 1:52? I wish I could get good workout plans my coach isn't very good. I make all my own workouts and I got myself to a 1:57 so I must be doing something right but I really want help.
Noah the slow 5k kid wrote:
For my 5k training I do 1600 repeats, 1k repeats, temp runs of 4 miles. Don't really know what else to do for 5k training. And my 800m training is 300ms 600ms hardcore track training with sprints and base building.
If you are really trying to be good at XC, I think you could use a long run like around 8 miles
I will definetly start doing longer runs when I start my xc training.
Just based on your 800/1600 times you should be running much faster than 19:30. Unless you are exceptionally large, like over 6ft3 185lbs, your 5k time should still be under 18 regardless of your specific talents. Is it possible that you really matured or trained in the winter for the first time between xc and track last year? Are you running all your mileage on the track or roads? It is possible if you are bigger that the loss of bounce back when running on uneven grass/trails could be really reducing your stride efficiency (particularly if you are a heel-striker). What's your 2 mile pr? I gotta believe you could run under 11 pretty easily on the track. Keeping that in mind if you can be under 11 at the two mile mark you can definitely close last mile in around 6:15 putting you under 18. You probably need to do more easy running on grass/trails to build up your base and get your stride more adjusted to xc running. As an experiment at your next 5k try to go out really hard and hold on with the leaders until halfway and then just survive by latching on to each guy that passes you for at least 20-30 seconds. Hard to believe you wont at least get under 19 doing that.
If by pre workout you mean race warm-up then that depends, but I always found a cup of coffee/tea, about 10-15 minutes easy running followed by light stretching, and 6-8 100m build ups was a good starting point.