Great news, in that case I do not have to change my current training.
What is your standard workout normally ?
Great news, in that case I do not have to change my current training.
What is your standard workout normally ?
OP
Can you share what a typical training week looks like for you? 45-mpw is a decent amount of miles.
you will likely benefit from changing your workouts to provide a new stimulus and break the plateau-status you’re in.
tempos, longer reps, strides, lots of things to mix it up. When you do mile repeats, how fast do you them ?
we need to know more to help you! There’s no reason you can’t set new personal bests this year!
both
highway man wrote:
Hi,
I am 37 years old, running for 6 years now. Between 25-45 miles a week.
This year I ran these pbs: 400m 73 sec, 1 mile 5:30, 5k 19:00, 10k 39:30.
Based on these times, what is my limiting factor ?
On what shall I focus to improve?
Thanks
Jack Daniels has a handy table in the Running Formula book. A 5:30 mile time should equal a 68 400m. Speed is your limiting factor.
highway man wrote:
Sorry, I was not clear.
I would like to improve my 5k and up.
So a day of Strides / 60s/ 100s is better then the 200s ? 10x100m after an Aerobic run ? Hill Strides ?
Run more. Consistently put in 50 mile weeks for 2-3 months and you'll improve your 5k time. Ensure you have a long run of at least 90 minutes each week. The 5k is primarily an aerobic event and your times indicate that you don't have much of an aerobic base. Increased volume is far more important for you than debating whether to do strides or 200s.
As others have mentioned, your stamina is better than your speed. Working on either should help the 5k-10k time.
My favorite thing for speed is hill sprints. They help with form as well. When I was training seriously, I would add 6-8xhill walk/jog back down (depending on steepness) after most of my runs (except intervals).
Lots of ways to skin the cat though (sprints, sprint drills, weights, plyometrics, hills and combinations of the aforementioned).
getting that 18% BF down to 10-12% is probably your lowest hanging fruit to lower your times. I bet you can drop over a minute in the 5k in the kitchen.