Follow my training here and give any advice you want to!
Follow my training here and give any advice you want to!
27th march-1st track session of the year
4x400 off 5 mins rest avg.62
8x200 off 60 rest avg.35
Nothing too fast but rest and times will quickly drop with a few speed sessions
So you ran your 400s at 62, but your 200s were at 70 pace? Makes no sense, dude.
200's were at a relaxed pace after the 400's
What's the point? They do nothing that a cool down won't do. My point is that they are not really part of the workout. They provide no stimulant to drive any adaptation.
I have 8x600m hills tomorrow and 14x220m hills on Saturday-these are the two hard workouts of the week
10 miles easy in 75 mins tonight
NewSub4 wrote:
10 miles easy in 75 mins tonight
mustve been very easy for you considering i can barely break 5 and i did 10.2 mi easy 3 days ago
Well it was supposed to be easy
/do you have a coach
Yes
What are your current pr's and what kind of mileage are you getting at?
70 miles a week or so
PR last year was 4:32
Let me get the straight... you are trying to go from 4:32 to 4:14...?
how many miles a week were you running when you ran 4:32? are you a high schooler?
Avg was about 40
And yes
first things first, NEVER run 200's in 35 again. I don't care what your coach tells you, there is absolutely zero benefit to running VO2 max pace for 200 meters.
second, never run race pace quarters with 5 minutes rest.
and third, don't run 7:30 pace.
follow there three rules and you will be the next Drew Hunter.
Oh, and also bump it up to at least 95 miles a week, or average 5:55 pace for 80 miles a week.
Why not 7:30 pace
yabbo wrote:
first things first, NEVER run 200's in 35 again. I don't care what your coach tells you, there is absolutely zero benefit to running VO2 max pace for 200 meters.
second, never run race pace quarters with 5 minutes rest.
and third, don't run 7:30 pace.
follow there three rules and you will be the next Drew Hunter.
Oh, and also bump it up to at least 95 miles a week, or average 5:55 pace for 80 miles a week.
7:30 pace is probably ok for a long run. Agree 100% about the 200s and too much rest between quarters. 1:1 rest is probably ideal. Build up to like 10 or 12 x 400 at goal race pace on 1:1 rest. That means you'll be running 63 quarters with about a minute rest. Not fun, but effective.
I'll be doing sessions like that starting next week like 16x300 with 1' rest
If all else fails, there is the legendary 3 x (20 x 400) @ race pace with 100m jog in between each and 400m jog after each 5th 400 and 5 minutes in between each set of 20. That's what got Quenton Cassidy in good enough shape to beat John Walton back in the 70s
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
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
I think Letesenbet Gidey might be trying to break 14 this Saturday
Running for Bowerman Track Club used to be cool now its embarrassing