Anyone willing to write me up a schdule for training?!?!?!?!?

There is this guy that you probably see at least 5 days a week that has some knowledge about this subject.

Still can't figure out who is this person of great knowledge?

YOUR COACH DUMB ASS, SO ASK YOUR COACH FOR A SCHEDULE AND STOP RUINING MY LIFE!!!!!!!!!!!!!!

Perhaps his "coach" isn't very good.

Anyway, at this point in the season you can start getting in some pretty hard efforts to increase your V02max.

Try these:

4-5 by 1600m in 5:15 - 5:10 with a 3min rest between ea.

or 6-8 by 1000m in 3:12- 3:05 with a 2 min rest

also, you want to get the legs turning over faster, a kind of neuromuscular stimulus that is faster then V02max velocity. These will also generate a bit of lactic acid, allowing your body to buffer more efficiency when race day comes around.

so: 12 by 300m in 53-51 w/ a 1min rest

or 6-8 by 400m in 68-65 w/ a 1:30 rest (or 200m jog)

Also, depending on what kind of runner you are, you may want to slightly drop the mileage, still do another tempo run or two, and still do a decently long run.

treadmill wrote:

Perhaps his "coach" isn't very good.

Then he shouldn't be on the "team".