How long to get back to 4:34

holy sh1t

essketit wrote:

I'm 21 and I really want to get into some locally competitive running.

When I was 17 I had a 1600 PR of 4:34 and 3200 9:58, I was 6 feet tall and about 125 lb, so I'm a pretty skinny guy lol.

I'm now 6'1" and 132 lb.

I figure I should start building a solid mileage base, but I''m not really sure how long I should do this for and after how many weeks I should start working in some more interval training to build some speed.

How long do you think it would take to get back to where/ better than when I was 17? I timed myself for a mile a few weeks ago for fun and I ran 5:50 cold turkey if that might help you out or something.

Thanks!

Build a good base at easy pace for a month and then start to add workouts ? simple as that! Specifically for the mile do 400s and 800s and 200s

essketit wrote:

I'm 21 and I really want to get into some locally competitive running.

When I was 17 I had a 1600 PR of 4:34 and 3200 9:58, I was 6 feet tall and about 125 lb, so I'm a pretty skinny guy lol.

I'm now 6'1" and 132 lb.

I figure I should start building a solid mileage base, but I''m not really sure how long I should do this for and after how many weeks I should start working in some more interval training to build some speed.

How long do you think it would take to get back to where/ better than when I was 17? I timed myself for a mile a few weeks ago for fun and I ran 5:50 cold turkey if that might help you out or something.

Thanks!

Bump for Op ??

Aw thank you : )

Before you start training, please eat more and lift some until you get to about 140lb. That’s still considered underweight, but I’m getting the idea that you have a very thin frame. Still, it would help prevent injury if you were a bit more muscular.

Second, you need a nice base. Slowly work your way up to 45-50mpw at first. Take about 2 months to get there, and try to be hyper aware of possible stress injuries. At least once a week, get a tempo-style run in. Basically a continuous run at an elevated pace. Another day in the week, you should run fast. Do 200 repeats at the fastest speed you feel comfortable at, and take a decent amount of rest. Do 8 at first, and work your way up. Apart from the speed and the tempo, just work on getting the miles in.

Later, start doing two workouts a week. One should be more aerobic, like 800s or 1000s at 5k pace. The other workout should be an 800 or mile style workout which is more speed-endurance oriented.

With all of this, you’ll improve well. just remember that training too little is preferable to training too much. I’d tou get injured, you’ll have to wait a lot longer to achieve your goals. Be safe, and check back in with your progress!

Awesome, thanks!

I’m graduating this May, so I’ll be fortunate to have the money and resources to train pretty hard and eat well. With that in mind, I’ll spend the meantime trying to clean bulk and do some lifting with light cardio to limit weight loss. Will check back in a week or two on weight progress.

Build a base for as long as possible. You can start mixing in mile repeats, strides, fartlek, and speed development along the way.

Read about the sport, watch videos, etc.