Basketball is better training for me???

for instance is there an explosive first plan, endurance last?

Not endurance first, speed work much later worked into the plan?

Check out the mihaly igloi training/ bob s hill training threads. You would probably be better served with that style.

Lydiard also suggested bounding, hill sprints, etc in his book, at least for the beginning phases. Very explosive and useful if done correctly. Check out his book, Arthur Lydiard Running to the Top, circa 1962.

Gi joe wrote:

Check out the mihaly igloi training/ bob s hill training threads. You would probably be better served with that style.

Lydiard also suggested bounding, hill sprints, etc in his book, at least for the beginning phases. Very explosive and useful if done correctly. Check out his book, Arthur Lydiard Running to the Top, circa 1962.

Thanks looking for the m ihali igloi info now. Not finding much except for paid pdfs.

You simply need more mileage. 35 miles a week is not going to cut it.

My PR in the 5k is 20 flat, and I know this year I am going to run sub 20 for the first time because

I have upped my mileage. I was basically doing 25-30 miles a week, and now that I'm in the 40 to 50

miles a week range, my system is a lot faster. I've been under-trained for years, and I was just focused

on gradually and slowly building my ability up even though I have been running since I was 19. 6:40 ,which

is a tempo for me, is almost becoming a walk in the park. The mileage is the difference, and I'm sure If I were to take

it to 70 miles a week I would build up some serious speed endurance.

More mileage will allow your body to expend its threshold level so that you can take in more oxygen,

allowing you to run fast. When the body is not properly developed, lactic build up will happen too soon

while running fast. Elite runners are able to run fast without going over their lactate threshold. Their marathon pace

would feel like an all out sprint to the avg runner or person, because the avg person has a very very low lactate threshold.

Elite distance runners are running 100+ miles a week, so their speed endurance and aerobic ability are going to be

on very, very elite level because of it.

Try to get up to 50-60 miles per week, and you will see a huge difference in your performance.

I can't find his training manual online :(

I believe this is the wrong style of thinking. I believe less is more. Actually I did have less milage when I started, no more than 12mpw and I was 20:40... I only got slower the more slow runs I ran. I'm not looking to run more and more ever again. It gave me nothing, no improvement, I was stuck at 20:00-22:00 minute runs for 3 years running consistently and most of it was 25mpw, it wasn't until I was doing 16mile runs slow as all get out that I broke 20. It wasn't worth it, I know there has to be a better way to train smarter than what all of these coachers are suggesting. Some people are just built different. My muscles are fast twitch and have be forced to work slow twitch. This did not help any of my times. With that type of training, I would be better not running for 5 years and then just run a random 10k at 7minute pace(which I have done when I was about 12 years old).

Possibly. All body types are not the same, so there is no one size fits all when it comes to training.

However, if you just focus on fast twitch training then your lactic threshold is going to always be low, and you are not going to be very good in the distance races. You could possibly get away with that training for 800m, and even the mile, but you're going to be more dependent on your anaerobic ability than your aerobic ability. You will max out far too early.

And again, you stated you mostly ran at 25 MPW , and your fastest time was 20mins in the 5k. That makes sense, because I can relate. I was doing that type of mileage and only running as fast as 20 min per 5k. But now that I have increased my long runs, and put in more mileage, I have more speed power.

7 to 8 times out of 10 to get faster at distance running more mileage is usually needed.

I mean I rather play basketball but I ran 5:25 mile on nearly no training and basketball playing only.

I mean you play basketball to train basketball - but does any type of running benefit basketball?

for instance some of these marathon times predict the athlete could run an 11s 100M, which would be fast for basketball but I feel they would like the explosion needed with that much running?

maybe running just for losing weight and vo2 mainetence though basketball doesn't need much vo2. I think the running could help with the times if the running was not done slow. I tried running slow on a jog for 3miles and it completely ruined my time. I felt slow as hell a day or two after and correlated it to the aerobic style training with no doubt in my mind.

I am the EXACT same. Sounds like you're a pure sprinter. I'm female so my times are a bit different to yours. I got faster on 12 mpw of sprint/speed work than I did with 30 mpw of mileage. I could break 6 min/22min with explosive work but struggle to break even 6:59/25 minutes on 30 mpw. I pointed this out in a thread a few months ago and was accused of trolling. Some people just need different training.

A large portion of people on this site have excelled at distance running because they are mostly slow twitch and mileage tends to work well for people with that genetic predisposition. For fast twitchers however... ehhh... it as much.

And you can argue that mileage builds mitochondria and oxygen transportation properties but in my opinion, tempo work once or twice every ten days and a long run thrown in there whenever you fancy it can give you the exact same cardiovascular effect. It's much less time consuming than slogging away at snail pace too.

What are your 100,200&400M times?

Here is the classic Igloi thread including input from Orville Atkins and possibly some other athletes who ran under Igloi or Igloi disciples (eg Laszlo Tabori and Bob Schul)

http://www.letsrun.com/forum/flat_read.php?thread=440141

This system can have some pretty high mileage but it’s broken up into intervervals of usually it seems 100-600m with walk or jog breaks so you’re never really going slow. Which seems similar to how basketball probably worked

Also look up Bob Schul workouts and training.

You obviously enjoy basketball more and are a sprinter. I would run the mile, 800, and 400. I would play bball while you're young as you will get bad ankles and knees as you get older. Run the 5k in your mid 30's when you likely have to give up bball.