bumpppp
bumpppp
How much do you weigh (and how tall are you)? IN ADDITION to more mileage and some tempo runs, losing some weight (if you have it to lose) CAN help.
Keep your program more or less the same as it is now. The extra miles you can do in the morning - At first just do them at a comfortable pace, nothing to fast but also not a jog - 155 heart rate stuff.
The track workouts you are doing are fine. Its a good idea to add a decent tempo run in there as pointed out by some of the earlier posters.
ps 50x100m - would'nt waste my time - may as well do a good fartlek session instead..
Good luck
99 wrote:
if you want any serious shot at running a 16:30, you can't be taking 2-3 days off every week. maybe one at most. replace the rest days with easy runs that still allow you to recover but give you some aerobic benefits.
Here's a better way.
Replace the rest days with no impact cross training. You will get the same aerobic benefits but will be far less likely to get injured.
I was in the high 16's at 40 running 3 days per week.
Each week I would run a 10 mile steady run, a 5 mile tempo with 3 warmup and 2 cool down, and a race or interval session. I mixed in about 6 hours of cross training (stairmaster). Even though I was only running (pounding) 25-30 miles a week, I felt I had the fitness of 75-80.
Once you quit racing faster doing this (about 2-3 months), you then have to go back and build your base with lots of miles to get faster.
From 18 to 16:30? I say it depends on your talent and natural ability to be able to improve that much. If you ran 18 minutes on virtually no training, then I would say that it's possible that you could go into the 16s with some good/better training.
deffinetly possible i went from a 18:48 to a 17:10 this season in xc. I owe it to summer training
99 wrote:
if you want any serious shot at running a 16:30, you can't be taking 2-3 days off every week. maybe one at most. replace the rest days with easy runs that still allow you to recover but give you some aerobic benefits.
Gonna have to disagree. Just depends on how much talent you have. I ran 15:48 in high school off 15-20 miles a week just 5 days running each week. I could have run 16:30 on 10 miles a week with 4 days running. This guy could possibly run 100 miles a week with a day off only once every two months and maybe never run 16:30. No set amount of running guarantees any specific times. 16:30 requires some talent. Maybe he has the talent and maybe he doesn't.
rippy cripple wrote:
Here's a better way.
Replace the rest days with no impact cross training. You will get the same aerobic benefits but will be far less likely to get injured.
No you will not get the same aerobic benefits. Not even close.
You will be less likely to get injured, that's probably true.
This is not a better way to run fast. This is a better way to avoid injury. The best way to run fast is to run.
Say I'm running 25 mpw right.. if I make it so 60 and stay there for a few months, would that bring improvement on it's own?
Hedge,
We aren't talking about running a marathon here. Upping your mileage to 60 a week from 30 doesn't mean your going to run a 5k faster, it probably means you'll just be able to run that pace longer.
If your serious about trying to get that 5k down, and your an 18 year old, you don't really have to go over 40 miles a week.
My guess is you run slow on your rest days, and are a pace monger on the hard days.
I'd say, try increasing your efforts on the hard days, and increase your pace on the easy days.
First off, there is no point in doing interval work further than the race distance. So you're probably not even doing your mile repeats at race pace. I'd be inclined to think that your 800's are barely at race pace.
Tone your long interval work back. to run 5k, you don't have to go more than 1200, with 800s and 1000s being an prime repeat for you to handle (at Race pace or slightly faster). I'd say do one strength workout a week, such as 5 x 1000, or 6 x 800, and do one speed workout like 8 x 200 meters on (hard like 35 - 30) 200 meters slow (so you never stop running).
Tuning your engine is probably more important for you right now than increasing the longevity you can run. Slow runs make slow runners.
my 2 cents.
Yes it is possible. Increase your mileage, do 4-6 mile tempo runs and a long run of 15 miles EVERY WEEK. I went from 16:28 to 15:17 in one year doing those 3 things.
According to McMillan (for a 35:00 10k runner)
Recovery Jogs 7:46 to 8:16
Long Runs 6:46 to 7:46
Easy Runs 6:46 to 7:16
Steady-State Runs 5:57 to 6:07
Tempo Runs 5:42 to 5:57
Does this sound right to anyone?
sounds about right to me
I think it's possible, but you need to increase your mileage by a lot. And I don't mean slow mileage. Long slow miles make long slow runners.
buymppp