Was there a certain point (mileage, phase, method) at which you saw a big change? Or was it just a gradual thing? I've been stuck at or around 17 flat for the last 3 years and definitely have some natural ability, but just don't have any coaching or a good idea of how to arrange a higher mileage schedule (of course I thank everybody who just blindly spurts "higher mileage is good"). Right now I'm running 1 hour + a day and am swimming a bit, but am at odds after that.
base phase:
monday - 55 minutes easy. 8x100 strides.
tuesday - 15 minute warm-up. 4 mile tempo. 15 minute cool-down.
wednesday - 65 minutes on hills.
thursday - 55 minutes easy. 8x100 strides.
friday - 15 minute warm-up. 6 x 4 minutes fartlek with 2 minutes rest. 15 minute cool-down.
saturday - 55 minutes easy.
sunday - 15-17 miles gradual.
do that for 8 weeks or so then change tempos and fartleks to repeats with shorter recovery.
toorkie wrote:
Was there a certain point (mileage, phase, method) at which you saw a big change? Or was it just a gradual thing? I've been stuck at or around 17 flat for the last 3 years and definitely have some natural ability, but just don't have any coaching or a good idea of how to arrange a higher mileage schedule (of course I thank everybody who just blindly spurts "higher mileage is good"). Right now I'm running 1 hour + a day and am swimming a bit, but am at odds after that.
You do not say what age you are, and I presume that 17 means for 5km (if it is for 4 miles, keep doing what you are doing and see the national coach...). If you look at the guys who made an impact on the NCAA XC race, I think that you will find that many of them were running 100 miles per week or there abouts. Of course these guys are very talented too.
I think that you need to both run with a good base (and be continually establishing that base unless you are doing a sequence of racess). You also need to be running fast, not necessarily on the track but somewhere.
Toorkie: The problem is not with what WORKOUTS you do but with your reason for running at all. If runners run for self they often get stagnate like you have. If you could look around you and see the Greatness your running has the potential to cause in other people, then you would find that there is a reason greater than yourself and your running would MEAN something. Improvement comes quickly at that point. Read Gerry Lindgren's book (www.gerrylindgren.com)
GerrytheJogger wrote:
Toorkie: The problem is not with what WORKOUTS you do but with your reason for running at all. If runners run for self they often get stagnate like you have. If you could look around you and see the Greatness your running has the potential to cause in other people, then you would find that there is a reason greater than yourself and your running would MEAN something. Improvement comes quickly at that point. Read Gerry Lindgren's book (www.gerrylindgren.com)
Absolutely Toorkie. You can best inspire greatness in others by deserting your family and packing up for Hawaii. Don't worry about repercussions. There will be no shortage of other spineless cowards willing to forgive your every character flaw merely because you run fast.
for me, it was a physical change. it took a while for my body to physically catch up to what i wanted to do. i'm a 'late bloomer' which is ok. i'm running well now.
seek a coach. find something that motivates you.
also, don't neglect the speed. if all you do is run slow, you will become a slow runner. feel free to add some strides at the end of your runs every now and again (a few times a week, barefoot if possible). distances can be anywhere from 50m-100m, and 4-10 repeats. also, if you feel like pushing the pace during a distance run--do it!
also, when setting goals, here is a good method to follow. make your goals SMART:
Specific
Measurable
Achievable
Relevant
Time-bound
example: I want to break 17 for 5k at the Spring Break Relays this upcoming track season.
specific? kinda. measurable? sorta. achievable? probably. Relevant? yes. time-bound? yes.
but lets work at this goal some more.
I will run 16:30 for 5k at the Spring Break Classic, by averaging 5:15 per mile.
Specific? yes, with a plan.
Measurable? yes.
Achievable? (like i said, probably. i don't know you, but i assume it's do-able.)
Relevant? yes, it's not a half-marathon or marathon goal!
Time-Bound? yes. the "spring break classic" is a generic track meet that i'm using here. it could be a conference meet, another invitational, or a road race (carlsbad 5k perhaps?)
go for it! keep us updated on this thread.
I found that a greater commitment to the sport and lifestyle did it for me. I didn't drink as much alcohol, hydrated better, started to read up on training, took in an interest in the mental side of things, stopped playing soccer and just focused on my training. Of course after doing all of that I was able to train at a higher level and the results just came.
However if you are still young I am not sure I would recommend this. I am now 28 and still competing at a high level and really enjoying it. (But I didn't do all that until I was in my 2nd or 3rd year of university). To me that is the most important thing, you have to really enjoy the training and competing otherwise you need to find a different sport.
If I had to say one thing in particular about training I would say increasing my mileage has made the biggest impact on my training and racing. How you do that is up to you. I have had success with both singles and doubles so you just have to find what really works for you. The other thing I am finding as I get older is that it doesn't take that long to get into really good shape. A few easy weeks followed by 4 really hard weeks and then a taper and I can run fast. I find I can do another 3 hard weeks after that followed by another taper and then I am at the top of my game. Then you need a break. I hope that helps and good luck. Matt
That is an excellent point, putting something back into the sport, well said!
GerrytheJogger wrote:
Toorkie: The problem is not with what WORKOUTS you do but with your reason for running at all. If runners run for self they often get stagnate like you have. If you could look around you and see the Greatness your running has the potential to cause in other people, then you would find that there is a reason greater than yourself and your running would MEAN something. Improvement comes quickly at that point. Read Gerry Lindgren's book (www.gerrylindgren.com)
I was you, good athlete not much running speed but love running. I'm about 19:30 completely untrained no previous running. Went to 17:30 on my own 30-40 mpw maybe some 400s once a week over 2 years.
Joined a group that trained at the track T/Th (mix of Vo2, tempo, and speed), up mileage to 60, got to 16:50.
Then,
1)read lots of books about running(especially Daniels), learn to train at correct paces and avoid injury.
2)increase mileage to 80-90 by adding a 30 minute run most mornings.
3)Insert hill repeats.
This led to 16:00 and low 33 in 6 months.
I would emphasize the read and learn as much as you can about running.