runbikeswim wrote:
I ran 16:05 on 15 mpw. Don't underestimate the power of cross training.
What is cross training?
runbikeswim wrote:
I ran 16:05 on 15 mpw. Don't underestimate the power of cross training.
What is cross training?
Ryan42 wrote:
runbikeswim wrote:
I ran 16:05 on 15 mpw. Don't underestimate the power of cross training.
What is cross training?
Biking, swimming, roller skating, xc skiing, lifting etc.
freddy57 wrote:
how would you structure the 45 mile week JS? what % of the miles in quality workouts?
A 17 5k off 45 miles per week would go like this ( 100 % guaranteed) :
Mo: 6-7 miles at 7:30 mile pace
Tu: 20 x 400m at 81 sec, rec= 120 bpm
We: 6-7 miles at 7:30 mile pace
Th: 10-12 x 1200m at 4: 24 min , rec= 120 bpm
Fr: 6-7 miles at 7:30 mile pace
Sa: 10 miles at 7:30 mile pace
Su:RESTDAY
Looks simple.....but it works every time! Good luck!
The Wizard
Yeah, I ran a 36 second 5K off -8 miles.
Don't do any junk miles. You don't need endurance (at your age) for 5K, so basically go hard/er all the time.
SUPERIOR COACH JS wrote:
Tu: 20 x 400m at 81 sec, rec= 120 bpm
Th: 10-12 x 1200m at 4: 24 min , rec= 120 bpm
That's not a lot of intensity for 45 MPW. If I was the OP I would stop looking for a secret / keep making threads on Letsrun about the same subject matter(like others have said, just update the other threads you created about the same thing) and put in some work. In the words of Paul Tergat, "Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'." You get what you put in. Just run a lot, do some strength work and before your goal races increase the amount of speed work you are doing and decrease volume a bit. Not rocket science, it just comes down to putting in the work, the time, being consistent and being patient.
That thursday workout looks like it could take alot of a runner. nearly 9 miles of around tempo pace?
if i managd to hit 17-17.30 minute 5k, what sort of mileage would you recommend for then planning a marathon 6 months or so later?
I started to run at age 24 (never ran before but was training in swimming in HS). First two or so years I was not running much just like 2-3 times a week for couple of miles. I started training consistently at about age 26.
I ran 16:50 for 5k at age 28 from about 40-45 mpw. I improved to 16:34 two years later from around 50-60 mpw.
I am definitely not the talented guy since I don't have any natural speed (my all out 400 pb is only 62). However I have ran 9:28, 16:34 and 77:37 half from relatively low mileage (maxing out at about 60 mpw).
Username is no username wrote:
SUPERIOR COACH JS wrote:
Tu: 20 x 400m at 81 sec, rec= 120 bpm
Th: 10-12 x 1200m at 4: 24 min , rec= 120 bpm
That's not a lot of intensity for 45 MPW. If I was the OP I would stop looking for a secret / keep making threads on Letsrun about the same subject matter(like others have said, just update the other threads you created about the same thing) and put in some work. In the words of Paul Tergat, "Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'." You get what you put in. Just run a lot, do some strength work and before your goal races increase the amount of speed work you are doing and decrease volume a bit. Not rocket science, it just comes down to putting in the work, the time, being consistent and being patient.
You are not the superior coach. You don`t know what it takes. It`s very simple .....you just have to run enough what it takes to reach the goal, running more is just a waste of time......
- Simple Magic -
freddy57 wrote:
That thursday workout looks like it could take alot of a runner. nearly 9 miles of around tempo pace?
if i managd to hit 17-17.30 minute 5k, what sort of mileage would you recommend for then planning a marathon 6 months or so later?
Planning a marathon after sub 17 will just take 2-3 months with my effective DANCAN-system. Then you just have to substitute the 10 miles long run to a specific marathon long run of 2 hours 10 min to 2 hours 40 min.
Which is why America was so good in distance running during the 90s.
The 90s are calling wrote:
SUPERIOR COACH JS wrote:
You are not the superior coach. You don`t know what it takes. It`s very simple .....you just have to run enough what it takes to reach the goal, running more is just a waste of time......
- Simple Magic -
Which is why America was so good in distance running during the 90s.
No. It`s not! They just did it the wrong way.
what is specific marathon long run? does this mean have a long run with alot of
target marathon pace miles included every week?
freddy57 wrote:
what is specific marathon long run? does this mean have a long run with alot of
target marathon pace miles included every week?
pay the coach you fvcking bum
what?