spruce wrote:
hog wild man wrote:
I believe it. I ran 10 seconds slower than him in the 800m and 19 seconds slower than him in the 1500 with the same mileage. No runs longer than 60 minutes, and only a few of those per year at that. If one can run 1:42 on 35 miles, I think one can run 3:35 as well. Upping my mileage significantly didnt improve my times.
Can you share a typical training week?
I was more of a 4-8 person, but had mild success in the 1500 provided I get in 2 workouts at 1500 pace leading up to it (something like 2-4-6-4 with short rest to get the pacing down ). My weeks would vary throughout the year of course, with raw speed being a big component of training in the fall some years and cross country others.
My better seasons were the springs after I did NOT run cross country. Most typical would be something like this:
M: 35-40 min easy. If ran just easy for my long run the day before, would mix in some aerobic theshold pace this day (which was real slow compared to 5k-10k guys on the team) would sometimes run with the girls team this day. 5 miles
T: 400/800m track workout. Think some of the longer rep clyd hart type workouts. Like 3×500m or 4-5 300m with LONG rest, say 10 minute. 6-10 200ms maybe. Would never really repeat the same workout. 3-4 miles
w: 35-40 min easy. 5 miles
t: more traditional "v02 max" type work of slightly less - think 5-6 3-3.5min intervals on grass field with 1.5min rest. 6-7 miles
F: pre-race (25-30 min easy w/ strides). 3-4 miles
S: race or speed development. 3-4-miles
S: long (50-60 min, with a mix of uptempo for 15min or easy fartlek - 20 seconds on, 2:40 easy for 15 min). Usually on very hilly course. 7-8 miles
Probably not Optimum training, but was able to keep my head in it and I loved training this way. Tuesday and Thursday would flip week to week depending if or what race I had coming up.