I'm a 20 year old male that's been running for 4 weeks at 20 mpw. I ran a 5:43 mile time trial on road last week.
Get me to 5:00 for the 1600m on track within 5 weeks.
I'm a 20 year old male that's been running for 4 weeks at 20 mpw. I ran a 5:43 mile time trial on road last week.
Get me to 5:00 for the 1600m on track within 5 weeks.
not happening
unless you're a relatively untalented but still overall supremely talented east african
But just in case
-(session of sprint work once a week (either hills or flat, 5-8x60-80m is typical)
-do repetitions of 200,300,400,500,600 at 5 minute mile pace with full recovery to get aerobic system/muscles adapted to the pace; 2 sessions a week
-bump mileage to as high as you can without getting injured
-endurance intervals (5x1000, 6x800...etc at 5k - 3k pace with 1:30-2:00 recovery) once a week
That's all you can really do, there's no magic pill you can take to do it.
It will take you at least six months. Sorry
Did you have an sport/background of decent exercise before you started running or were you previously completely untrained?
If you were previously moderately sporty you can probably get to 5:15/5:20 in 5 weeks. That seems more realistic.you are going to need about 7 or 8 hard workouts in that time. And a lot of base miles. Good luck.
Hmm well lets see wrote:
Did you have an sport/background of decent exercise before you started running or were you previously completely untrained?
I played Soccer from 12-16 but have not played since.
hodgjob wrote:
Hmm well lets see wrote:Did you have an sport/background of decent exercise before you started running or were you previously completely untrained?
I played Soccer from 12-16 but have not played since.
I wouldnt say it's impossible for you to get under 5 in such a short space but it would require quite a bit of luck and talent to make that jump from where you're at now. I definitely think you're capable of at least 5:1X. Good luck.
It took me a year of somewhat fairly consistent training to improve my track time from 5:27 to 4:56 and I also had a background in running, I don't think I necessarily have the same base ability if I just started 4 years after doing a sport but still it seems like an unrealistic goal. Just wondering, why do you want to run under 5 in this short time period? Is it a bet? A personal goal?
Start off by doing a mile time trial on a track. You need to compare apples to apples. Road time trials have varying degrees of accuracy due to gps, elevation gain or loss, and other factors. Make sure you start 9.344 meters from the starting line.
Since you have such a short window I'd advise you to do one time trial a week at your goal race pace.
Week 1: 809m
Week 2: 1000m
Week 3: 1209m
Week 4: 1409m
Week 5: 1300m
Week 5: 1609m
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
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