30:45X-C1978 wrote:
You should have run 85-110MPW over the summer. If not, you will not be able to use your base to its maximum potential. The 85-100MPW should continue until at least 10-1, maybe 9-25. I would suggest hard progression runs with closing miles (last 1.5 to 2.0 miles)at under your 8K race pace. Repeat 800M's will help. 4 800's well under 2:20 with 800M joj. When you do 400's I would do 6 at low 60's with 400 jog. It worked for me. I was unfortunate enough to have Russ Rodgers as my College Coach (D1 NCAA) only for my senior year though. He told me to run 50MPW over the summer (my senior year) and I ended up more than 30 seconds slower then I was my Junior year when he was not there. Finally, in NCAA Finals X-C I got back to a level which was 11 seconds slower than my Jr year but it took till November 20th to "recover" from the 50MPW Rodgers told me to run that summer.
Do the 100MPW distance and do it before the real racing season starts. You can thank me in Novenber.
are you for real? you think somebody should jump from 60-70 mpw up to 110? be real man. dunno if you are talking to me or OP but neither of us are ready for consistent 100 mpw.
and those workouts you mentioned are way too hard for a sub-26 8k dude. no way could i do repeat 800s in 2:20. i've only ever run 3 or 4 800s that fast in my life. i don't care how successful you were using that training. if you were only around 26 minutes, then you were doing something seriously wrong.