Bored X coach, willing to give unwanted advice

Run 8x300m with a 100m walk jog rest (around 45-50 seconds rest) a post your time. 41 your close, 40 real close, 39 you will have no problem

What distance and pace should I do for the tempo

Depends how long you do your tempo. For 20 min around 7:05-7:15 pace would work. For 30 to 40 min, 7:10-7:20 should be alright as well. A good workout to do would be between 4 and 6 miles with 1 min rest and try to run them in the high 6:50-7:00 range feeling as comfortable as possible. That would help you get into sub 20 shape I believe. Keep in mind to do strides here and there and a long run every 10 days.

Hi, I've just turned 15 and my pr's have been in a horrid plateau since last summer. I do 45-50k a week, a regular week looks like this:

Sunday: 7*roughly 720m intervals in the woods in 2:40 off 1 min rest

Monday: light weights

Tuesday: club track intervals, can be 300m to 1000m reps.

Wednesday: 7.5k moderate pace in woods

Thursday: 12*300m hill reps concentrating on good form

Friday: light weights

Saturday: 5k flat out

My PB's were good for a 14 yr 3 month old but they're pretty awful now. My main event is 5k and my best is 19:40 but right now I'm down about 19:50-20:10 level. I am training well (I think) but in races I can't turn it on. Have you any ideas how I could get out of the rut? Cheers!

Hey Coach,

Thanks for providing such a great resource, its really a kind and informative thing you are doing.

I am running Boston tomorrow, and was wondering if you had any thoughts on a) how to adjust pace ( the original plan was 6:04 a mile) and b) weather it would be a better policy to try and not destroy myself so that a faster recovery is possible. I have some goals on the roads/track that I would like to work on for the rest of the spring. My training has come along very well, so I know I am in good shape.Thanks again.

Had a long talk with someone running Boston tomorrow and there chances to win it. They think the heat will be at their advantage. What kind of climate do you train in?

Hello coach,i'm a 16 years old runner,standing 178cm and 63kg.

I began my running career last spring.

I ran only 5 km races and i progressed from 32' to 19'45".

I did just five 10 km races and my best one was 45'25".

Also i tried a 15 km one and i got 1h10'05".

I want to get under 18' in the 5 km race and in August i also want to run a sub 1h35' Half Marathon.

Here you go.How should i train? I'd be really thankful for your advice!!

bumping this old thread as today is dead at work.

Want any unwanted advice, I am here

I got sick. My sinus is drippy amd I have a cough. I get some phlegm when I cough.

I always hear that we shouldn't run if our illness is below our shoulders.

What do you think? Can I run?

No fever I'd run.

I'm digging here, also board at work. Riddle me this.

Haven't been up to 85/week consistently since 2 years ago , running 75% on soft surfaces.

In the last year i've been in and out of injury (up to 2 months off) due to lots of road miles and skipping out on weights, stretching, GS, etc, only getting up to a consistent 55/week so far.

How high can i expect to safely take my mileage this next buildup if I do a fair amount of running on soft surfaces?

Only can double twice a week or so, should i do it on workout days, normal aerobic conditioning/medium days, or recovery days?

Can i be as fast as i used to be on less mileage if I target my workouts more effectively?

Tell me something really important about effective training that your pretty sure I don't already know.

Bored X Coach wrote:

bumping this old thread as today is dead at work.

Want any unwanted advice, I am here

Any thoughts on the force-velocity curve and it's relation to training?

Please see above

In that case- Tell me something about peaking that you're fairly certain I don't already know, as I've only had 1 or 2 successful peaks in 9 years of running.

More about the runner: I'm aerobically weak, lots of natural speed, usually do best in the races below my target race ie, train for 10k, run really good 5k. train for 5k, run really good 15.

Peaking... the hardest thing a coach does. Best advice I can give you is you want to do things that will make you feel confident when you are done.

"Look good, feel good, run good." was once told to me by a parent doing something real dumb with their kid 30 minutes before a race. This made the kid "feel" fast. The kid was happy and went on to win a national title that day.

Being confident is always #1.

You can have the best coach in the world, but if you do not believe in them and their training you will run poorly.

I've been running for a little over a year now, last year I went from 5:10 for a mile to 4:38 in about 2 months, from 10:44 to 10:01 in 2miles, and 2:13 to 2:05 in 800m all on about 15 miles per week with 2-3 hard workouts. My question is would I be able to possibly go under 4:20 by May? I've upped my mileage to about 50 per week with one tempo and two hard workouts, I'm more of an endurance guy because when I ran those times last year I probably couldn't have been faster than 57 for 400m.

how young?

Question on which training group I should join:

I'm 43 and ran 17:30 for 5k this year on the roads. my winter goal is to break 10 for 3000 meters.

I am on a team with two training groups: a middle distance group and a longer distance group. The mid d group will do workouts like 800/400/800/400 at mile pace, with a long rest. The longer d group rarely goes faster than 3k pace - usually more like 400m-1000m at 5k pace with short rest.

I am more of a strength type runner - I have comically poor speed. I doubt I could run 65 for a 400. I'm pretty good at maintaining 95% speed though. So 3k-5k is my sweet spot.

So my question is...do I train with the fast group to try to improve my speed? Or stay with what has been working with the VO2 max/slower group? I think I got pretty close to my potential this year with the slower group.

I have some all-over-the-place Personal Bests.

5k - 17:04

10 miler - 62:xx

half marathon - 1:18:38

Marathon - 2:55:58

The last time I ran a mile that i trained for was in HS and I ran a 4:38, and my sophomore year in college I ran a 2:01 800 and then stopped competing after that year for college.

I'm looking to continue running 10 milers, halfs, and fulls, but don't know where I should go from here (as in, what paces I should shoot for for each distance). I regularly run between 40-60miles per week and have peaked at just over 70 (while training for my one, and only, marathon).

Any advice?