Question about doing sprints after a long run

pond scum wrote:

My first 5k was 21:xx

It was after a hangover and eating 2 lbs of boneless wings. No warmup either, and only 3 hours of sleep.

?

C’mon bruh...

A 21:xx 5k isn’t impressive either, bud. Especially since you were old enough to be hungover and not a high school freshman. Yikes.

Ok... wrote:

pond scum wrote:

My first 5k was 21:xx

It was after a hangover and eating 2 lbs of boneless wings. No warmup either, and only 3 hours of sleep.

?

C’mon bruh...

A 21:xx 5k isn’t impressive either, bud. Especially since you were old enough to be hungover and not a high school freshman. Yikes.

You've never been to Europe or to a trailer park.

You forgot one thing...

I ain't a long-distance runner.

https://media.giphy.com/media/84CRvhy2DJlwA/giphy.gif

Yeah I realize it’s not out of the question. But seems unlikely.

pond scum wrote:

You forgot one thing...

I ain't a long-distance runner.

You didn't forget that, you made it pretty clear

Everyone here just chill. The OP came here for advise. Remember there are people here that know they are faster than you and don't pile on your posts.

Sand Dunes your telling people you weren't going to post til you broke 15:00. Your a long way off. What happened to that. Now say your sorry to the OP.

Speed Kills. Your doing enough for now so you don't have to do sprints after your long runs.

OP, as someone that has a PR in the marathon of 2:13 plus 13:46 5,000 PR, don’t listen to the jerks on this site. They will never run the times they think they can...as slow as they truly are. Especially this Sand Dunes piece of feces.

Now to respond to your question. I wouldn’t be consumed with ‘sprints’ after your longer run. Instead, at your current level, I would suggest you work on two things:

1. Increase your long run up to 8-10 miles

2. Add more repetitions to your track sessions. Work up to 8-12 400m repeats. Only do this once a week. On your other speed day, consider changing that to a hill workout, or a steady state run, or some other variation of faster running.

I believe these two revisions in your training will result in faster running for you. The key is consistency and a gradual increase of both mileage and speed work.

Give it time and you should steadily improve.

Good luck. Congrats on doing as well as you have been doing thus far.

Pretty darn fast 30 year old here wrote:

Currently I can run 5K in 22:23 but based upon my training I am in sub-19 shape..

Do it then.

What kind of a 30 year old knows what a 440 or 220 are?

220 yards equals one furlong

horse racing fans wrote:

220 yards equals one furlong

How many knots is that?

....

I think what sand dunes might me alluding to is that when you are still running 20 miles a week and have a 6 mile long run, perhaps the fine details are not important, but simply increasing your mileage and running more will make you faster.

And, if you are mad at him, then train hard and run faster.

but

Okay, original poster, you run 21 and 22 min races but are in sub19 shape? In my opinion that is wishful thinking. Try to be realistic first. However, more miles might help, definitely higher numbers of intervals (3 is very few, and I assume way too fast if you are able to do just 3), maybe occasional 20 min tempo runs (not all out efforts, but 90% effort, "comfortably hard"), some strides here and there after an easy run (6-10 relaxed fast 100s with good recovery, no all out sprints)...

Sprints after training is good. But, should mix in speed on aerobic runs at different points in practice throughout the season. That way an athlete's body knows how to respond at different points in a race where the pace shifts.