Because you’re slow.
Next.
Because you’re slow.
Next.
jojorunner wrote:
Oh, also for building strength like you guys have been mentioning, should I lower my mileage down and cut out my morning doubles which I do twice a week? Or is that not necessary as long as I go hard on the weights?
To build runners strength, you increase your mileage.
jojorunner wrote:
Bro, wtf? I’m in high school, our longest event is only 2 miles. I wish I was running a 10k.
Ever heard of the off season? Do some road 10k races during the summer.
To build strength increase mileage even more? I’m running the most mileage on my team yet several guys on my team run 4:40-4:50 for the mile off of 20-25 mpw. I don’t understand how they do this? I just want to be fast so bad, an I feel like I work hard and everyone on my team always tells me I work so hard, so it confuses why I can’t just run sub 5.
You need speed, speed, speed bro.
Get lots and lots of strides in, after practice if you have to.
Also doing 200-300 lunges every other day for a couple weeks would be very beneficial
Doing these 2 things should help a bunch, it brought me from a 5:04 miler to a 4:48 miler.
Good luck!
And what’s the ideology for amount of mileage. Does higher mileage make you more stiff and thus decreases your speed. Like for example I’m running 45 mpw, would it help my speed to lower it and focus on adding all the strides and possibly being able to run my coaches track workouts faster? Or would it be more beneficial to keep my same mpw but add the strides and more strength stuff to keep me from losing strength.
This is what strength looks like in running. Look at that last lap.
We don't see too many college age men at 5' 8 1/2" 112 lbs. Posters are stating you're slow. If you are a female, you are one of ten fastest 400m runners on your D-3 team. Am I correct? Keep up the good work!
Running doubles on 45mpw makes zero sense. I wouldn't even consider it until well after 70mpw. You will not build a better aerobic base doing multiple short runs. You will get much benefit running 7 to 8 miles. Also, your recovery runs are way too fast. As Prefontaine91 stated, you should target 8:00 range and get actual recovery. That pace you are doing is no man's land where you will not recover but are too slow to get an LT benefits.
Because you are emaciated and have an eating disorder. I am 100% serious.
AP5000 wrote:
Running doubles on 45mpw makes zero sense. I wouldn't even consider it until well after 70mpw. You will not build a better aerobic base doing multiple short runs. You will get much benefit running 7 to 8 miles. Also, your recovery runs are way too fast. As Prefontaine91 stated, you should target 8:00 range and get actual recovery. That pace you are doing is no man's land where you will not recover but are too slow to get an LT benefits.
OP stated she is a 67 400m person. The formal logic students will stated a 400m of 59.xx is all that is needed to race sub-5 one mile. In the real world, a 400m of 67 most likely is not fast enough. Your criticism would be applicable for a Marathoner. a 400/800/one mile runner may do two a days on 45 miles a week. Five mile runs in the morning followed up by afternoon workouts. That's normal for 800m runners.
Fair enough. I stand corrected on the doubles, but I'm keeping my take that her recovery runs are not really recovery runs.
Well I have to add two doubles to even get above 40 mpw because my coach controls most of my training and is very low mileage.
I’m not female bro
Well you at least need to slow down your easy runs. I mean even Kipchoge is running his at 6:50 ish pace and he is maybe a little faster than you. Slow down to speed up!
How many cals are you eating?
You definitely need more.
-Run recovery slower
-work on top end speed
-dont go out like a maniac in 70, just take it easy first lap w/74
-you are fit enough with a 10:41
- some people just have more talent
You sound like me, you have the fitness, the answer isnt to "work harder" its to be smarter. Go out at a reasonable pace next race and tuck in behind some guys. When you come through the third lap in 3:44 and still feel good it is a glorious feeling because you just know youre going to do it. good luck
I would say I’m probably getting about 2500 calories a day.
after all I've read Prefontaine has given you the best advice thus far.
A. gain some weight homie. you're very very lightweight, I'm 5'7 and 130. Admittedly a little heavy for a 5K/10K guy but you shouldn't be 17lbs lower than me and an inch taller. Get some strength reps in, build some muscle. Bump that calorie count to 3000 for a while (but don't junk out).
B. Your speed is lacking a lot. Introduce plyometrics as part of your warmup if your coach doesn't mind. Single leg hops, jumping squats, jumping, lunges, etc. If you can, add in 4-6 hill sprints (no more than 10s) after workouts with 3+ mins of rest, or 4-6 x 80m sprints with walk back + 90s rest after workouts.
C. Your workouts have way too much rest to get you the level of speed endurance you need. 10 x 400 @ 74 with 2' rest is more like a soft tuneup workout or a hard workout for a 5:20 miler. Since you don't have speed to do them faster without hurting, cut down the rest to 90s to start, ideally 60s.
D. Make your long runs closer to 7:30 pace, with a small pickup for miles 5, 6, 7, 8 at 6:35-6:45 pace. That should be plenty for your current level. 12 miles at 7:00 for a 5:00 miler on 45 miles a week is a fairly decent effort, not a regular long run. Probably not getting the best recovery.