Where Your Dreams Become Reality
You are reporting the following post to the moderators for review and possible removal from the forum|
Subject: RE: Besides mileage, how else can I improve?
Adding strides to the end (or middle) of an easy run is an excellent suggestion. These don't have to be highly structured - just accelerate to a hard float for 15 seconds, then drop back to easy pace, and repeat that 8-10 times.
You don't have to be too concerned about the pace of your steady regular runs. Go quicker on days you feel good, and back off on days you feel tired. I know some great runners who run their recovery runs pretty easy when their body says it is tired. The main thing is to hit your tempo runs with good consistent effort, and as another poster suggested, stay in touch with speed using strides. The strides are not intended to be a hard interval workout, just a reminder of how to be relaxed and fluid at race pace (or a faster).
You should not be afraid to go 11 or 12 miles if you feel like it. There is nothing magic about any of these specific workouts... get good consistent mileage, 1-2 tempos a week, some strides and a decent long run, and you'll find yourself feeling strong in the fall.
Two a days: I've done these consistently for many years, but I don't think they're necessary for mileage less than 50 or 60 mpw. Once you're around that mileage, you might check what feels easier on your body - increasing the mileage of each run, or adding a few short doubles. Alot of people find that adding a couple of 3 mile runs as doubles is easier (mentally and physically) than adding a mile to all of your other runs. But it is not a big deal - you'll benefit from either.
As other posters have noted, Malmo (who held the American record in the steeple) has posted some great,detailed advice on all of this. Use the search function for 'summer of Malmo' and you'll find a lot of useful advice.
Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at firstname.lastname@example.org about the post and please include a link to the thread the post is on and what page number/post on that page it is