Training 5 days a week.
All these times were taken this week, been running 1 month now. All laps were pretty evenly split (+-2 secs) except last laps.
Age:19
400m: 1.15 (Very very slow)
10k:41.02
5k: 19.20
Very strong aerobically from XC skiing, but lack speed?
Aiming sub 11 in 1 month, is it possible and how would i go about it?
Thanks,
Slow2Mile
Dang yeah you got no speed dude. Do some short intervals, do strides after your easy runs, do hill repeats. You say you want to improve in 1 month, unfortunately it takes 2-3 weeks to receive the full benefit of a workout. So maybe not in 1 month, and definitely not sub-11. Worry about sub-12 first. That's very achievable.
if 75 second 400 was truly all-out, it's probably not possible for you to break 11 for 2 miles. Even if your 800 pace was 75-seconds a lap it would be hard for you to break 11 for two miles.
A 19:20 5K should mean you can break 12 for 2 miles right now though and means you went through 2 miles in 12:25 or so, so not sure where the 12:40 is coming from.
Try to run 8, 85 second quarters with equal rest. Shoot for 11:40 in a month.
outlook not bright wrote:
if 75 second 400 was truly all-out, it's probably not possible for you to break 11 for 2 miles. Even if your 800 pace was 75-seconds a lap it would be hard for you to break 11 for two miles.
A 19:20 5K should mean you can break 12 for 2 miles right now though and means you went through 2 miles in 12:25 or so, so not sure where the 12:40 is coming from.
Try to run 8, 85 second quarters with equal rest. Shoot for 11:40 in a month.
What type of 5 day program do you suggest for speed and speed endurance?
Currently only doing 10 k runs daily with 16 k long run once a week.
75s was not all out. Tested today 70 secs but slippery track. Can't turnover fast enough and legs feel heavy.
Thoughts?
What workouts would you suggest specifically?
Thanks btw for all your advice.
Slow2mile wrote:
What workouts would you suggest specifically?
Thanks btw for all your advice.
Looking at the info you provided, I don't think you will achieve your goal (sub-11 two mile) but give these a shot. If you can't complete them with the shorter recovery option, you are in trouble regarding your goal. Good luck.
Start with:
8x400m in 1:21 w/1:00 active recovery (jog 200m) between laps. If you can't complete the workout, increase the recovery to 1:30.
Then move on to:
4x800m in 2:42-43 w/2:00 active recovery (jog 400m) between laps. If you can't complete the workout, increase the recovery to 2:30.
Would intervals be the best way to train for this?
My problem is speed, do you recommend i do any form of sprinting drills/workouts to reduce my 400m time?
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
RENATO can you talk about the preparation of Emile Cairess 2:06
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
2024 College Track & Field Open Coaching Positions Discussion
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!