each with maybe 1 tempo a week. any help????
each with maybe 1 tempo a week. any help????
oh yeah i really want to break 17 in the 5k. pr is like 17:50
aa aa aa dd wrote:
each with maybe 1 tempo a week. any help????
9:00-9:30 pace is absolutely crawling. Do you find 7:30 to be uncomfortable?
The only answer can be 60 mpw at 7:30-8 min pace.
why so much difference between the 2 paces.
I guess the best is 60mpw at around 8'30.
Why not both?
These options make no sense.
You would be better off with your 40 mpw option no matter what.
Hopefully 7:30-8:00 min./mi. is an easy pace for you. It should be, based on your stated goal. You would be better off doing 60 mpw at your easy pace (7:30-8:00).
There is no reason that you should slow down to 9:00-9:30 pace. Is it even any easier for you to run at a 9:30 pace than an 8:00 pace?
40 MPW at 7:30. No way your PR is 17:50.
the correct answer can't be given without knowing your background. there are too many variables that aren't included to give you a safe answer.
if you've always been a 40mpw runner, going up to 60 will probably help. the pace of 9-9:30 is not really relevant. the question is, what does it do to your heart rate to train that way? If it gets your HR up to 65-70% of max it's adequate.
Now, for someone who is currently in 17:50 shape (as opposed to, say, having a PR of 17:50 but currently in 18:40 shape) 9-9:30 might be too slow to stimulate adaptations...unless it's really hilly or really hot where you are.
if you've been a 40mpw runner who has gained fitness by training faster and faster, slowing down and running longer will probably help, just not in the short term. I would say run as slow as oyu have to make 60 comfortable and doable. in the summer this could be 9:00+ pace for sure.
After you have adapted you will see the pace you naturally run to get to that aforementioned 65-70% max heart rate will naturally get faster...then you start doing vo2 max workouts and -bam- 17:20.
find the HADD threads on this website and read carefully.. the above is only a rehash of what he would have recommended (RIP).
good luck.
How old are you, and what kind of weekly mileage have you run in the past?
Summer of Malmo
bro 9:30-9 pace is slow as heck. keep the easy pace honest and dont look like a granny. start with the lower mileage and as you improve and adapt, increase it
youre better off not timing your easy runs either. the pace of ur easy runs are probably the least important part of training. you should get concerned when your easy runs start feeling hard
Some background...
26M, last year I ran 4:55 mile, 17:50 5k, and 1:21 half in the fall. Average weekly mileage was 38 mpw last year, but during training blocks was between 40-50 mpw. My easy pace was usually 8-9. My tempos were around 6:10, and my long runs (13ish miles) were around 7:30. Right now I'm running around 30-40 mpw and 8:30 pace. I've been trying forever to build up to 55 mpw but it just wrecks me so I guess I'm wondering if I should just stay at 40-50 but run faster or just keep trying to get up to 55-60.
Consider progression runs.
Jog that first mile but then gradually speed up to an actual running pace.
60mpw at 7:30-8:00
Don't do mleage for the sake of running mileage.
Have a plan where you do some runs fast followed by recovery or easy pace the next day depending on how you feel.
Run for up to an hour per day and two hours on Sunday for a long run. Take the occasional rest day for body to restock glycogen and get a bit of extra recovery.
If you do endurance training properly the pace of all your runs will naturally get faster as you build the fitness.
The eight hours of training combined with where you're at in your fitness will define how many miles you do.
Stop think in terms of mileage! Try to keep your normal easy pace at 8-8:10 min per mile.
Put in a 10-20 x 400m at 83-84 sec with rest back to 120 bpm easy walk every week. Also complement once per week with a LT-interval at 6:10 min mile pace to a total of 6-8 miles with same rest as the 400s. One day off in the week. Do this and you will see wonders! Good luck!
- The Head Coach -
aa aa aa dd wrote:
Some background...
26M, last year I ran 4:55 mile, 17:50 5k, and 1:21 half in the fall. Average weekly mileage was 38 mpw last year, but during training blocks was between 40-50 mpw. My easy pace was usually 8-9. My tempos were around 6:10, and my long runs (13ish miles) were around 7:30. Right now I'm running around 30-40 mpw and 8:30 pace. I've been trying forever to build up to 55 mpw but it just wrecks me so I guess I'm wondering if I should just stay at 40-50 but run faster or just keep trying to get up to 55-60.
there is something preventing your body from adjusting to 55 mpw. It would be helpful long-term to figure out why that's hard for you. 55 mpw is pretty low for most distance runners, especially those capable of running a 17min 5k or faster.
One option is to just never run more than 40-45 mpw, but you're really limiting your development by doing that unless you never plan on racing farther than 5k. I'd recommend looking back at the times you tried to run 55 mpw and seeing what you were doing. Were you sleeping enough? Eating enough? Was it summer? Were you running too many workouts? Were you stressed at work?
either way...just doing easy runs plus one tempo per week is no training plan. you can do better
MAF (maximum aerobic function) summer:
180-(age 26)=154+5 for health and time training
Traing at a HR range between 149-159. Let that decide your pace. This includes uphills.