No reason to do long runs at this early level. Maybe 4-5 miles tops for this goal.
If somebody can't get you < 5 on 30mi/week, they probably shouldn't be coaching.
Varied paced training, w/ moderate volume is far more effective.
You want to develop speed and stamina together. As you get fitter, your training pace should fall faster than your volume goes up.
You need 62 400 speed to go < 5
You need 52 400 speed to go < 4:10
trying to break 5 wrote:
I don't organise track meets, I just run them. We don't do 1500m or a mile, we do 1600m. I run what the meet has, and the meets only ever have a 1600m.
Do you think they would really stop you if you started 9 meters behind the line? Come on suck it up
Wrong! There is always a reason to do long runs
Lol ever met a meet official in my league? If you're more than "2 steps" (basically ~1m) behind the line when they say "on your mark" they won't fire the gun, and if you don't get with the program you'll get DQed. So yes, they really would stop me.
If it matters that much to you, pretend I asked how to run a sub-5:05 mile.
I agree with this so strongly that I can't put it into words lol
trying to break 5 wrote:
Lol ever met a meet official in my league? If you're more than "2 steps" (basically ~1m) behind the line when they say "on your mark" they won't fire the gun, and if you don't get with the program you'll get DQed. So yes, they really would stop me.
If it matters that much to you, pretend I asked how to run a sub-5:05 mile.
I got this! Run <1:16.25 per quarter for 4 quarters back to back to back to back consecutively in a row
It would appear that you're correct, thanks!
4.59.9
Similar situation as you, now an unofficial sub 5. Generally, high schools will focus way too much on speed work and low mileage, so in order to prepare, you need something with:
1 long run
2 tempos
3 recovery runs
2/3 recovery runs end in strides, keep it easy and relaxed
1 off day (some do not need this, it is what worked for me)
long runs are really the most important, depending on how you perform on long runs you will push your aerobic capacity exponentially.
A final note, be very careful in terms of achy muscles and pain. You do not want to be injured, it prevents improvement.
Is there a rule against attaching a helium balloon to yourself while running a road race?
How rare is it to run a sub 5 minute mile AND bench press 225?
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these