sub 26 XC 8k

trackjacket

you're doing your easy runs way too fast. no question. yeah, i could go run 10k in 37 and it would be "easy" but it wouldn't be an easy run. it would be a moderate effort run.

anything faster than 6:30s is not easy for me.

another way to think about it: you should be able to finish an easy run capable of running probably double the distance easily. so if you're doing a 6 mile run in 6:20/mi, you shouldn't be so tired that you couldn't immediately run another 6 miles at that pace.

i didn't run today, had a final 7-10pm. tomorrow i'll hopefully get out around 7-8am to get in an easy run. last final is tomorrow night, so from thursday on i can run whenever. i'll probably do a workout thursday, probably a 2.5-3mi uphill tempo. pace will only be around 7:00/mi due to the hills but it will be a tough one.

Have you tried adding in at least one real easy 5-6 miler each week? I typically use these in place of off days, once I'm in training shape and my body can handle the workload. I can't imagine doing 13 days in a row without one of those and would definitely be flat in my workouts.

Another tip would be to plan your long runs around some of your more key workouts. Like if you really want to hit some good times in your upcoming workout, run your long run a tad bit slower. Say 7min pace instead of 6:30, or whatever is relevant for you. I find that while the long runs dont feel THAT HARD at the time, they do take some zap out of your legs. When I want to workout well in the next 2-3 days, I ease back on the throttle during the long run.

Rest up up after finals and then ease back into a good training schedule. Sometimes the weeks when life gets in the way turn out to be good impromptu down weeks.

Thanks for the response, Reed, and Try Hard Go Far. I heard about how Lawi Lalang immediately started running his mileage extremely fast; he made some rapid fitness gains (granted Lawi is an extraordinary talent). Just so you have a gauge of how those 10k's are compared to my races:

5000m-solo 16:27

1600m-4:40 as a Frosh

800m-2:10 as a Frosh

Now, I'm in way better shape than the track times. But, still, I can understand your points about these being excessively fast.

Here's why it is too fast:

are you training for any event where 600 miles is your goal pace?

600 isn't "fast" but it will leave you too tired to do the workouts that really count.

off day today

For what it's worth...I made the jump from 28:14 to 26:37 in the 8k two years ago after doing summer training that solely consisted of 40-50miles/week at 5:45-6:10 pace. I don't train like that any more...and it was pretty tough. But I got faster...

This thread has seriously deteriorated... 1) Why would you base your training off of what lawi lalang does 2) Even if you did, shouldn't at least know exactly how fast he ran so that you know what "extremely fast" means? 3) Then just then maybe you could adjust his training to be proportionally similar to yours.

Lawi LaLang vs. Trackjacket

13:35 vs 16:27 = 1:52 total and 0:36 per mile difference

3:58 vs 4:40 = 0:42 total and 0:42 per mile difference

1:48 vs 2:10 = 0:22 total and 0:44 per mile difference

It's not that hard. Here are 6 free tips that will change your life:

[1] Gradually run more mileage: Just add 5-10 miles per week on average each season.

[2] Run year round: Only take 1-2 weeks off in between seasons.

[3] Run without a watch: Do it on easy days, easier track workouts, and for base mileage.

[4] Train to your current fitness level: Use the daniels tables or someone else's and just workout at paces reflective of your actual proven fitness.

[5] Don't show off in workouts: Seriously no one cares how fast you can run your repeats.

[6] Prove yourself in races: Enough said.

Rather than reply to me; it seems you replied at me...

I'm not exactly new to running. I have been running consistently for a year. I only believe in a five day break between seasons. I don't base my training on Lalang; it's just something that worked. Also, as for your [1] and [3] "tips", I disagree. If I feel up to it, and can keep a solid pace, I may run some more mileage; but there's no point in running slower just to hit X amount of miles. For the other, that seems pointless.

To the guy who told about going from 28's to 26's in one Summer, Reed, and Try Hard Go Far--thanks.

I'm sorry to seem so dismissive to "OverTheHillAndBackAgain", but I don't feel that response was as well thought.

Anyways, don't bother replying, sorry to be a distraction. Best of luck in your running!

Trackjacket wrote:

Rather than reply to me; it seems you replied at me...

I'm not exactly new to running. I have been running consistently for a year. I only believe in a five day break between seasons. I don't base my training on Lalang; it's just something that worked. Also, as for your [1] and [3] "tips", I disagree. If I feel up to it, and can keep a solid pace, I may run some more mileage; but there's no point in running slower just to hit X amount of miles. For the other, that seems pointless.

To the guy who told about going from 28's to 26's in one Summer, Reed, and Try Hard Go Far--thanks.

I'm sorry to seem so dismissive to "OverTheHillAndBackAgain", but I don't feel that response was as well thought.

Anyways, don't bother replying, sorry to be a distraction. Best of luck in your running!

running for 1 year = new to running. give it a few years, you'll figure it out on your own. there absolutely IS a point to running slower so you can add mileage.

to the guy who went from 28s to 26s in a year...lots of people do that. i went from 27:40s to 26:10s as well but i just did standard training. that proves nothing.

finally done with finals!!! yay

today i got in 8 easy, might do a workout tomorrow, probably just something random, unorganized. something like a 3mi uphill hard, trying for another strava course record.

7 miles @7:08pace yesterday

(/quote)

running for 1 year = new to running. give it a few years, you'll figure it out on your own. there absolutely IS a point to running slower so you can add mileage.

to the guy who went from 28s to 26s in a year...lots of people do that. i went from 27:40s to 26:10s as well but i just did standard training. that proves nothing.

finally done with finals!!! yay

today i got in 8 easy, might do a workout tomorrow, probably just something random, unorganized. something like a 3mi uphill hard, trying for another strava course record.[/quote]

+1 on the "give it a few years." Different people respond to different types of training differently...so it might take a little while to really find out what makes you tick. My point about the 28-26 drop wasn't to say "you should do this." It was just to point out that it might work for you...or it might not. Nothing wrong with experimenting a bit...and also for what it's worth...I went from 26:37 to 26:04 this year doing "normal" training. So I'd say both seem to work for me.

8 miles at 7 flat pace today. ate too many tortilla chips first, pretty uncomfortable.

Trackjacket wrote:

I'm not exactly new to running. I have been running consistently for a year.

Wow, a whole year?

Son, shut up and listen for a bit. Maybe you'll learn something.

NESCACalum wrote:

Trackjacket wrote:

I'm not exactly new to running. I have been running consistently for a year.

Wow, a whole year?

Son, shut up and listen for a bit. Maybe you'll learn something.

This is a thread for some college guys to talk about their training. Stop being "that" guy.

Quick question. I have PR's of 15:28, and 9:25 in the 3200. I cannot find any turnover to run a fast 15 or 8. The question is, what is more beneficial slower runs and higher mileage or faster runs and lower mileage? Also what should be the paces? I'm really looking to have a great 1500m since I have a really slow PR, but i'm also wanting to run a quick 5k also.

Friday: 7.75 miles @7:04 pace

Saturday: 12x300s (2 sets of 6). 60 seconds standing recovery between reps, and 5-6 minutes recovery (full recovery between sets). The average of the 12 ended up being 46.80 seconds. The first set I averaged just under 46 seconds per 300 and the second set I averaged about 47.7 seconds.

I did this workout at night on the track in 40 degree weather with winds at 10-15mph, so I was pretty happy how the workout went given that it was the first 300 workout of the year. My hamstrings are tight/sore today haha.

Sunday: 13 miles @7:02 pace

RefruedBeans wrote:

Quick question. I have PR's of 15:28, and 9:25 in the 3200. I cannot find any turnover to run a fast 15 or 8. The question is, what is more beneficial slower runs and higher mileage or faster runs and lower mileage? Also what should be the paces? I'm really looking to have a great 1500m since I have a really slow PR, but i'm also wanting to run a quick 5k also.

What's your 200 PR?

letsrun internet coaching wrote:

RefruedBeans wrote:

Quick question. I have PR's of 15:28, and 9:25 in the 3200. I cannot find any turnover to run a fast 15 or 8. The question is, what is more beneficial slower runs and higher mileage or faster runs and lower mileage? Also what should be the paces? I'm really looking to have a great 1500m since I have a really slow PR, but i'm also wanting to run a quick 5k also.

What's your 200 PR?

I never raced a 200, but I would guess around 27.

RefruedBeans wrote:

letsrun internet coaching wrote:

What's your 200 PR?

I never raced a 200, but I would guess around 27.

When the weather is good, you might want to get on the track and see. Some work on improving your 200 times should help you find some turnover. Approach it first as a skill to be improved.