Could part of it be though that I am 14, I have not really had my growth spert or gone through puberty and I'm very short?
Could part of it be though that I am 14, I have not really had my growth spert or gone through puberty and I'm very short?
Mike M. wrote:
Yeah I have a lot of endurance. I beat kids on my team that are really good in 8 and 10 mile runs. A mile is still technically a speed race. I run 50 miles a week.
ssuuuure you do bud.
What is your 5k or 4k?
Also beating teammates in training runs mean absolutely nothing. Never "race" workouts.
A mile is not a speed race. It is I believe around 75% aerobic.(someone fact check me here)
If you can run 400s in under 80 seconds ( which most runners can ) you have enough speed.
You lack the ability to maintain a decent pace. That is endurance that is gained through tempo runs, and 400-800 meter repeats, as well as good aerobic conditioning.
A mile is somewhat of a sprint. All of my coaches who have ran the mile in the Olympics and coaches that have ran the 800 in the Olympics say that it is a sprint race. My 5k is around 18, and I beat them in race workouts like mile repeats. Also, what is your background on running?
Dude, the mile is not remotely a sprint. It is a distance race. The fact that you tend to start out the mile too fast is proof that you are approaching it wrong.
Mike M. wrote:
A mile is somewhat of a sprint. All of my coaches who have ran the mile in the Olympics and coaches that have ran the 800 in the Olympics say that it is a sprint race. My 5k is around 18, and I beat them in race workouts like mile repeats. Also, what is your background on running?
As you are 14 years old I assure you everyone in this thread has way more background in running than you. That's not an insult, we were all in the same place, it's just the truth.
Its considered a middle distance workout. Ok, now instead of bagging on me, do you have any tips for me to break 5:20, since you think you know so much.
What is your running background then, I would like to know? But can you give me any tips?
My mile time improved greatly in high school when I learned how to go out slower and stay under control. That is why I say it is better approached as an endurance race. 800m repeats at 2-mile pace and mileage helped.
Mike M. wrote:
A mile is somewhat of a sprint. All of my coaches who have ran the mile in the Olympics and coaches that have ran the 800 in the Olympics say that it is a sprint race. My 5k is around 18, and I beat them in race workouts like mile repeats. Also, what is your background on running?
10/10
Mike M. wrote:
Could part of it be though that I am 14, I have not really had my growth spert or gone through puberty and I'm very short?
You will probably run 4:50 this spring or maybe next fall once you grow more. You can't really rush that, so you'll just have to be patient. In the meantime, keep running, and don't do stupid stuff that leaves you hurt.
One thing you should be working on now is your speed. You can do a lot now to improve it. What can you run for an all-out 200m? If you're not sure, go to the track and find out.
I can run a 30
You can run a 30 second 200 and an 18:00 XC 5K, but you can't run a 5:20 mile on the track? That makes no sense. As soon as you get into a good race you should crush 5:20.
My best 200 is a 31.3 and by best 5k is 18:28
Focus on your lactic threshold and aerobic endurance base. I ran a 25.2 200m and 58 400m junior year clearly had better than 5:10 speed but barely broke 5:10. Reason being even though i felt like i had strong endurance like you have claimed you have; I wasn't putting in the proper threshold and tempo mileage. I incorporated 2 speed workouts and the rest was endurance mileage for the whole summer and im currently running 4:47 senior year .
good luck
practice makes perfect wrote:
Mike M. wrote:Could part of it be though that I am 14, I have not really had my growth spert or gone through puberty and I'm very short?
You will probably run 4:50 this spring or maybe next fall once you grow more. You can't really rush that, so you'll just have to be patient. In the meantime, keep running, and don't do stupid stuff that leaves you hurt.
One thing you should be working on now is your speed. You can do a lot now to improve it. What can you run for an all-out 200m? If you're not sure, go to the track and find out.
Forget about taking a few seconds off the mile - I agree with the poster here who says you'll be looking at huge gains over the next year. It just takes time and good health. You're running a 31 sec half now, so you'll have lots of room to improve on the speed side of things (once your growth spurt kicks in).
That's enough speed to run a 5:00 mile or near to it.This book will get you there.http://www.amazon.com/The-Self-Coached-Runner-II-Distances/dp/031677302621 used copies for 1 cent each.
Mike M. wrote:
I can run a 30
What extra features does the hard copy have for $499.99
The book is called the Self-Coached Runner. The $499.99 copy includes the self-administered PED kit, syringes included.
Today I did 8 200s and 4 400s.
200s:
35
38
36
36
37
36
35
35
400s:
1:17
1:20
1:19
1:19
If "all your coaches have ran the mile in the Olympics", get off this thread and just do what they say.
In the off chance no troll, you can run sub-5:20 tomorrow by just getting a pacer, especially for lap 3. Running by yourself is 10-15 sec. slower.