I'm currently running 40-45 mpw.. PR in 5k of 17.35. Which is the better option to get faster 20 miles easy running extra or 2 hours specific strength training extra?
I'm currently running 40-45 mpw.. PR in 5k of 17.35. Which is the better option to get faster 20 miles easy running extra or 2 hours specific strength training extra?
20mpw easy
Thnx!
The 20mpw will make you faster, but the strength will give you some defense against injuries. 40mpw is a nice time to introduce strength while you build mileage. Start with a 4 or 5 exercise circuit and add it after your hard runs. Mix it up frequently (single leg vs two leg, weight amounts and reps, etc). A little goes a long ways.
Hello Eric,
I believe that all runners benefit from some form of lifting no matter their distance. A good routine to keep is hitting the gym twice per week, and maintaining good core and posture by doing core and hip exercises 3-4 times a week. An additional 20 miles per week would do you good, but doing light lifting and circuits will help your body get stronger to deal with mileage increases and muscle imbalances.
Quick question, what workouts are you currently doing at 40-45 mpw? I run a very similar time of 17:02 and am trying to get as much advice as I can.
Assuming you are time-limited, I'd say 15 miles extra per week and a 5 minute strength circuit every day.
Unless injury prone wrote:
The 20mpw will make you faster, but the strength will give you some defense against injuries. 40mpw is a nice time to introduce strength while you build mileage. Start with a 4 or 5 exercise circuit and add it after your hard runs. Mix it up frequently (single leg vs two leg, weight amounts and reps, etc). A little goes a long ways.
My experience, as someone who doesn't respond well to miles -
I feel good at 40 + a lot of swimming and biking + some strength training. 50 is pushing it. 60 I get injured. Doesn't matter how slow. I've actually had my fastest results off of 25-35mpw.
I'm also a 17:10-17:40 dude and I race bikes as well. I've always been a more thickly built person, i.e. I'm pretty lean, but not small. Usually ~150lb @ 5'8".
My suggestion, just bump to 45ish, keep your quality work, add in 2-3x30min circuits per week. Give it a while, then bump up again. Keep going until you hit a point where you don't feel so hot, then pull back to the highest level where you felt strong.
Neither! What you need is perfect controlled exact paces.
Thnx for the advice guys.. i'm currently doing a lot more interval workouts but at a slow pace. Like almost every day. 1000's at hm pace, 400's at 10k pace, 200's at 3k pace. I'm improving a lot more then when I was doing 1 hard interval, 1 temporun and one long run and 3 days easy running. So for me hard/easy doesn't work very well.
Yeah i'm more of a skinny fat runner. Want too lose some fat and have some bigger legs. But I don't know if its going to help me run any faster. I also have a physically demanding job so running 60 mpw would be max.. maybe i can add some extra biking in the weekend or will it slow down my recovery ?
I'm doing that already.. Not very fast intervals but a lot of it.