Can't get under 7 for the mile

faster than a cat wrote:

Out of curiosity in running your 7:06 PR is your limit in your legs in not being able to turn over and/or achieve bigger strides? I remember I had kids like that at my high school, they had great cardio but they just couldn't stride like me and I could always beat them at shorter distances.

It's absolutely my short legs. And not only my short legs, but the disproportionately large/heavy torso that they have to carry. My cardio is honestly really great I think, at least compared to my teammates, but they're definitely way more efficient when it comes to running. My turnover is pretty good and cadence is high, but I move much less far than other ppl with each stride

And I'm actually a pretty average JV level sprinter (bc of fast turnover), but wanted to do longer distances even tho I'm worse at them

SarahM wrote:

And I'm actually a pretty average JV level sprinter (bc of fast turnover), but wanted to do longer distances even tho I'm worse at them

Your problem isn't short legs then ?

i mean im low-avg. maybe slightly below (for JV). but like im not an embarrassingly slow sprinter is all i'm saying. i feel like with sprinting a lack of efficiency can be hidden, but with longer distances it really starts to show. i do have a lot of fast twitch muscle fibers though i think which helps with sprints

A lot of good advice on here, but in 45 posts I have yet to see anyone tell you why what you’re doing isn’t the best way. Your training now is basically making your body way too acidic with all the speed work and no aerobic base. You need to stop doing speed work until you have some consistent miles under you. This article will explain the “why” better.

https://www.runnersworld.com/advanced/a20805272/when-speedwork-sabotages-your-gains/

SarahM wrote:

my inseam is only 26 inches lmao literally the length of the average 4 ft 10 woman. im just built awkwardly. not an excuse but an explanation. i really wanna be as fast as i can be, even if that still means ill never win a race

I'm not sure if this was already suggested but I think running short/over distance time trials could help you. Increasing mileage (in the base phase of your training would be nice but not necessary) would help more for longer races like the 5k. 7:06 though? you're really close, keep it up!

Also, maybe obvious but this assumes you are running solo time-trials....getting a pacer will make a huge difference, even if only for the first 2 laps.

You CAN do this wrote:

A lot of good advice on here, but in 45 posts I have yet to see anyone tell you why what you’re doing isn’t the best way. Your training now is basically making your body way too acidic with all the speed work and no aerobic base. You need to stop doing speed work until you have some consistent miles under you. This article will explain the “why” better.

https://www.runnersworld.com/advanced/a20805272/when-speedwork-sabotages-your-gains/

This will be super helpful, thank you!

Here is a fantastic and simple program for improving your base:

https://www.runnerspace.com/gprofile.php?mgroup_id=31488&do=news&news_id=353118

I would also recommend that you incorporate 1/4 mile intervals just below your goal pace once you have established a firm aerobic base. You can work your way up from a modest amount (4-6 reps) to an amount that gets you used to running at your goal pace on tired legs (12-16 reps). If you can do 12 reps at your goal pace, you should have a much easier reaching your goal.

Lastly, if you can use the encouragement and are not shy about your training and progress, consider posting a thread similar to this one to get extra motivation and feedback:

https://www.letsrun.com/forum/flat_read.php?thread=2270504&page=1

No matter what you decide to do...best of luck to you!

Thanks!

SarahM wrote:

It's absolutely my short legs. And not only my short legs, but the disproportionately large/heavy torso that they have to carry. My cardio is honestly really great I think, at least compared to my teammates, but they're definitely way more efficient when it comes to running. My turnover is pretty good and cadence is high, but I move much less far than other ppl with each stride

Don't let your "short" legs discourage you. One of the world's best marathoners was Toshihiko Seko from Japan. He was all torso and short stubby legs. A girl on my sisters team had short legs compared to her upper body and ran upper 18's for 5k. In other words a minute faster than you can for a mile for over 3 miles. Just work with what ya got.

Don't try to overcompensate for your leg length and overstride. That will tire you out and potentially cause injury. Just run naturally with light quick strides.

You say you are relatively better at sprints. What are your 100m, 200m, 400m times if you know? If you have even decent speed you definitely can improve more in the mile. You probably have a low threshold. Tempo runs or tempo intervals once a week will help.

Don't try to accomplish it all too soon. As others have mentioned that could lead to burnout etc. Be patient and moderate.

SarahM wrote:

i mean im low-avg. maybe slightly below (for JV). but like im not an embarrassingly slow sprinter is all i'm saying. i feel like with sprinting a lack of efficiency can be hidden, but with longer distances it really starts to show. i do have a lot of fast twitch muscle fibers though i think which helps with sprints

That thinking is not right.

You need to forget about twitches and focus on endurance.

You're not doing enough mileage, so you're lacking endurance and stamina.

Go up to 30 miles a week but don't go beyond it. Consistency is key, as well as mixing up your runs. Do a 7 min/mile run once a week and do the rest easy, like 8-9 min/mile.