are you serious wrote:
Bump
An absolutely brilliant thread that unfortunately features JS posting from multiple handles right at the end. Mods would do great to remove his despicable self-promotion from a truly legendary discussion.
+1
are you serious wrote:
Bump
An absolutely brilliant thread that unfortunately features JS posting from multiple handles right at the end. Mods would do great to remove his despicable self-promotion from a truly legendary discussion.
+1
Jim Spivey wrote:
For the summer leading into my sophomore season, I did not run 1 mile, as I was not on the team. For my first race, I ran 19:05 for 3 miles; 17:27 at Newton Park a week later, and 16:48 3 days later.
I believe that each week of training I was able to put in, I was in hence, putting in my summer miles. Just happened to be races along the way.
By May, when I ran 9:21.7 (yards), it had been almost 9 months of running. Then over the next 3 months (June, July and August), I loggede 1013 miles (although, probably only 800's as all my courses were short.
To give recommendations:
1. Long run, once per week. Long run is any run over 45 minutes
2. Do the training your coach asks you do do.
3. Use races and double races on the same day as a strength building day. Don't be concerened about how fast you run, but know you are getting strong.
js
Quality post.
"Steve Mahieu who managed 1:34 for 30km running an all out 4 miles most days, @20:00, and a Sunday 20".
Have you some details about this training? How Its possible to run sub5 miles all out everyday, with a massive long run and dont get injury. Its really fascinating me, its quite hard schedule
Some very good times in here. Mine are no where near as good but my first ever race was a 38:17 10K on 70 mpw of jogging. Later did 36:59 on 45 mpw. Hoping to go low 36s on 40 mpw. Main reason for lowering the mileage is to get more quality in and because I am knackered.
Jim Spivey wrote:
Indian Relay, 8 laps on the field. Ran Indian file, and when the whistle blew, you moved to the front. This was for 5 minutes, and I wrote "surge" to the front.
then, 4-man relay, for a total of 8 laps. I had three others on my team, and was in competition with 6 or 7 other teams. I can remember working hard to move my team up, and slapping hands with my partner.
Then, they broke us up into 2-man teams, and Peter paired me with Seb. I am sure I was scared. The workout was getting long, and I had my watch going from the beginning. I looked down, and we were well past an hour of runnning by now.
Off we all went, I was in the lead group. Do you sprint ahead? That would look stupid! I thought. I ran with the lead 5 runners, and slapped Seb's hand. As he came around, there were 4 runners who were sprinting away, "running away from a world record holder." Seb was just running his pace. He slapped my hand, and I looked up and it was like college days. I took off and caught the clowns on the back side of the loop. "OK, if you can be aggressive, I will too!" I pulled away from the group, and was going to slap Seb's hand in the lead by about 3-4 seconds. As I got closer to handing off, Peter yelled to the runners that were waiting for their parter -"Go!" What the heck! I came in, and everyone else had left except Seb. I gave Peter a very grumpy look, and said, "What was all that about!" He said, "I want him to work, and if you gave him the lead, he could just coast."
What! I thought, a world record holder coast! Never may it be! Seb caught the group, and off I went again, content this time to come in with them.
1.5 miles warm-down, and 11.5 miles for the workout.
Took the train back to Southgate where I was living and training for 2 1/2 weeks. Took a long nap.
Next day, March 27, I ran 27 mins in the morning and 33 in the afternoon. Visited the Tower of London, and wrote: "Hamstrings very sore." Only ran 3 miles the next day. What a wimp.
js
Bumping because this is one of the greatest posts on the site. Seb Coe and Jim Spivey doing an Indian run through a park with Peter blowing his whistle like they're a high school frosh squad! Also a great thread overall with some of the best training advice I've found.
At a recent 5K I saw a 19 year old girl run 17:09 on 15 mpw. Checked her strava and she never goes over 15 miles in a week... longest run 4-6 miles. I felt like a mug for running 50 miles for 18:00.
Last year I ran 17:52 parkrun on 50 mpw and too many workouts. Got injured.
This year after a long time out I am down to 18:22 after 6 weeks. Do 30 mpw with one workout.
Goal is to keep the mileage at 30 and get down to 17:30 to really figure out what works.
Swedish runner Sara Wedlund ran 5 km twice per day and track sessions like 6x400 and 10x150. With that training she won the Euro XC championship and placed 9th in the Olympic 5000.
Ran 17:42 a couple of years ago when running 60 mpw during marathon training.
Recently ran 17:48 on only 30 mpw of jogging 9 minute miles plus one workout and this was after a long time out injured.
I'm doing better on lower mileage. Before I was running 50 miles a week with a very long run. After injury I dropped down to 30-35 and dropped the long run completely. Feel more recovered. More time for workouts.
I ran ~4:10 / 9:20 / 15:40 when the latter 2 times were far more uncommon than today. I occasionally would lose motivation and would run twice per week mid season then. Easy runs would be 3-4 miles at 7:30 pace but I'd hammer workouts and take a day off each week
I probably averaged 30 mpw my senior year after 20-25 junior year.
not elite wrote:
I ran ~4:10 / 9:20 / 15:40 when the latter 2 times were far more uncommon than today. I occasionally would lose motivation and would run twice per week mid season then. Easy runs would be 3-4 miles at 7:30 pace but I'd hammer workouts and take a day off each week
I probably averaged 30 mpw my senior year after 20-25 junior year.
This is basically everyone's training in the early 90's. The times weren't as bad as everyone claims. Adjust the times for training in more forgiving footwear, racing in super spikes and faster tracks This person is 4:05/9:10/15:20, off of that training.
Cutting down from 50 to 30 mpw helped me get from 18 to 17 5k and I'm happy with that. Next goal is 10k in sub 36.
If you want to incense letsrun readers, tell them you run fast times on low mileage. Bonus points for each day you take off.
sod off wrote:
If you want to incense letsrun readers, tell them you run fast times on low mileage. Bonus points for each day you take off.
Ran 14:20/ 29:51 at 5000m/ 10000m on 50- 60 mpw back in the -80s.One day off every week for 100% recovery . 🇸🇪🧙🏼♂️🇸🇪