Running Faster

Training Advice/Discussion 5k/10k

3 years ago 06/27/2020 3:25pm EDT

Is it a good idea to start running most of my runs at a faster pace so that I can get used to running that fast? Then eventually my body will slow down my heart rate at those paces and I will get in better shape than if I had done runs slower? I’m kind of a rookie at training myself, I want to be really good at Xc and track next year (low 16s mid 9’s and sub 430). My 5k pr is 17:05 and mile is 440 and 2mile 10;10 from indoor. Please help me train, I have such high goals and I’m heavily motivated, but I don’t know how to set up a really good training plan. Here’s some info on my usual training (good with high mileage: mid 50-60 miles a week) (do weekly 4 mile tempos around 5:45 pace) (weekly long runs sometime 7:10 sometimes 6:40) (one really slow run each week) (I do core, lifting and plyometric drills 2-3 times a week) Thanks for any help!

3 years ago 06/27/2020 3:56pm EDT

re: helpmetrain

Do you have a coach? If so, you should listen to them.

To answer your question, no, you shouldn't do your everyday runs fast. Right now you should be building an aerobic base, which means most of your runs should be at an easy pace. Typically you only want to do about 2 workouts a week over the summer, and the workouts you can do are fartleks, progression runs, tempos runs, and hills. That's in addition to a long run of course. Strides are also a good thing to do regularly after easy runs.

Mostly everything you provided about your training looks good. The mileage may be a little high for your training age, and I'd probably ease off the plyos. Plyos are definitely a good thing to do, I got good results doing them, but especially with your higher mileage, they can be a pretty high risk for injury. I'd do them just 1, maybe 2 times a week. And maybe don't do too much lifting either, I wouldn't do that more than 2 times a week.

There are lots of good training plans online for high schoolers, I'd recommend you look into some if you don't have a good coach.

I was in your position before, I wish you good luck :)

3 years ago 06/28/2020 2:48pm EDT

re: helpmetrain

exciting !!! I love where you are at. I have coached for 30 years and have some free resources (dale.magnin@gmail.com). I ran 56 marathons and won one. I still ,at age 67, run three long runs a week! I have a free running book, very short. And I think what you are doing is spot on. After you read my very short and meaningful running book, I could help you tweak you training. Keep it up!!!!

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