im confident that i can run at least 4:50 in a comp race but im wondering how i can improve my aerobic and physical fitness to run sub 4:40 since im fairly poor physical shape rn
im confident that i can run at least 4:50 in a comp race but im wondering how i can improve my aerobic and physical fitness to run sub 4:40 since im fairly poor physical shape rn
Plenty of easy mileage, a tempo/cruise/threshold session each week, and a weekly workout at faster than race pace.
Mix those ingredients, give it time, and that's how you bake the cake.
What the other poster said is very true but also if you haven’t done much sharpening yet, it is important to get comfortable running some 67, 68, and 69 second laps, so some work at race pace is necessary assuming you haven’t focused too hard on that yet.
beepboopboop wrote:
im confident that i can run at least 4:50 in a comp race but im wondering how i can improve my aerobic and physical fitness to run sub 4:40 since im fairly poor physical shape rn
This is the most basic advice I could give, pretty bulletproof, not fancy.
Run 6 days a week, build up mileage over the course of weeks, don't run too slow, but don't hammer every run. Don't add significantly more mileage and more intensity in the same week. Do strides and/or hills 3 times a week after your run, especially on soft surfaces.
Do the classic workouts of 6-10 400s at goal mile pace with 200-400 jog between or do 8-12 200's at mile goal pace with 100-200 jog between. Do this every week and you will start to find the pace becomes more and more doable in the later repeats.