What was your training like? How did your base training progress into your racing period? I myself have run in the low 26's, and mid 32's, but recently got injured, and am trying to build back up. I want to be under 25:30 and under 31:00 during track season. Any help would be greatly appreciated.
The 25:30 is a cross country time and the 31:00 is for track, right? Otherwise, I'll bet there are way more sub-25:30s.
I ran 24:56 and 31:09.
Dude, don't rush into it. That sounds like a tall order post injury.
5 4/56 M3034 Darren Skuja Comox Valley Road Runners 24:56 3:07/km 5:01/mi 860 871
Someone looked me up!!!
O..O
XXXX
When I came into college (I'm 22 and just finished with my collegiate career) I was a 4:21 and 9:25 athlete. I just tell you that to give you an idea of where I am coming from. Because as with any training suggestions, it all has to be tailored to your own strengths. You probably already knew that, so let me see if this helps you out.
I never ran much more than 80 miles per week at any time during the year because I couldn't ever handle it very well. I did at most two two-a-days, and a typical week in the summer would look something like this.
Mon-Hills or LT (The hills were always long hill reps, about 2-3 min, with 1 to 1 rest, 6 or 7 of them and LT runs were at my Lactate Threshold pace**ask if any of this sounds foreign**and I'd build up to 8 milers)
Tues-4 in the a.m.
10 in the p.m. (you can always switch when you run these. I'm just not a morning runner.)
Wed-10 (this was typically my hardest regular run of the week, if most runs were at 6:15, I'd try to get this down to 6 flat per mile.)
Thurs.-Fartlek or LT (If I ran an LT on monday, I'd do a fartlek here, if I ran a hill workout, I'd do an LT. The fartleks were long and not tapping into MVO2 range, same with hills. Just save that type of training until mid-season, if you want to know why I think that just ask)
Fri-Recovery day, but still 10, I might do another morning run. If I wanted to have Sunday off, I'd do another morning run here. This would happen maybe once a month
Sat. -16 mile long run. These runs were very important to me, and I would make them almost like another workout. I just mean that I wouldn't just go out to get them done, I would try to run them with a feeling of hard but in control. It usually wound up being around 6:15 pace, but taht pace is kind of irrelevant because I have no idea what your normal runs are at.
Sun. -I would do 4-6 if I only had one two-a-day during the week, and I'd take the day off if I'd had two. I usually shot for 70-80 mile weeks in the summer, typically going two weeks high one week lower. The lower week might come down into the 60s but not if I was feeling fine. That was usually to ward off injury.
So here's the week in short. I realize I didn't put the total milage down on the days that I was working out, so I've included that here.
Monday - 10 miles total w/ LT or hills
Tuesday - 4 miles a.m.
10 miles p.m.
Wednesday- 10 miles
Thursday - 10 miles total w/ Fartlek or LT
Friday - 10 miles w/ possible second run of 4 miles
Saturday - 16 miles
Sunday - 4-6 or off if second run was done on Friday
Total: 74-76
You'll notice that there's no way to actually get up to 80 this way. Well, the two ways that I would change that is by either going 6 on my second runs or 12 on some of the regular runs.
In general, I have always found this type of training to be very beneficial for a number of reasons. Physiology aside (because I am not an expert in that area, although I believe it is very important to consider in training) I have found that I can do this setup and avoid injury while building a good solid base. After a summer of training like this, I felt quite invincible in many areas of running, and I hadn't had to set foot on a track or tear up my calves and hamstrings with faster workouts. So, I guess what I am saying is that this set me up to do well and to stay healthy, but you are going to always have to figure out for yourself what is going to work best. I hope this has helped, and I hope I haven't talked your ear off. I'm just sitting at work, and it's a really slow day, so I felt like being a thorough as possible. Feel free to ask me to clarify something if you are confused or if I just had a typo or whatever.
Ran 25:21 in cross and 31:38 in a small race in track. For cross mostly summer mileage in the 80's avereage, would do and easy tempo run and very light speed once a week each. Once the season started the tempos turned into 2k repeats at race pace and the light speed picked up, not a whole lot though. More emphasis was put on the longer strength stuff than the speed. long runs between 12-15. There were some variations week to week, but that was the bulk of it. In track it was either mile repeats on the track, or a workout alternating laps of 70 and 90 for four to five miles on the track, or 1k repeats (more for 5k training). Again about 80's during base phase and early in the season. Long runs between 12-15. I wish I would have had better weather and more company for that 10k, but it keeps you training. Hope this helps. Good luck.
8k (xc) - 24:56
10k track - 30:43
Track season: Base mileage peaked in the upper 90's with a hard fartlek once a week and hill repeats as the racing season approached. During the season, mileage was around 70-80 with long repeats on the track (800's - 1600's) once a week with frequent racing on the weekends. Closer to my goal race, the mileage dropped to around 60.
Nothing fancy. Just put in a good, long base period (minimum 3 months) then add the long repeats and hammer them once a week. Be sure to run some shorter races (800s, 1500s) during the season to work on leg speed. Good luck and be patient.
Everyone is different.
I usually ran 50MPW when I was in 3:57, 8:37, 14:57, 31:09, 66:23(20km) shape.
Usually 3-4 15km runs a week at "aerobic pace", rarely anything longer. Key sessions were 3x1600m to 4x2000m AT goal pace for 5km to 10km, with adequate rests in between in order to minimize anaerobic inhibitions.
I did "speedwork" year round, multipacing a la Coe model, with big changes to the actual sessions as the months progressed. ie Mile repeats may have been 5:20 early on, then 4:50 during peak intensity phase.
your on letsrun....everyone here has run under 25:00 and 31:00. Low 26 and 32 mid is very close to the 25:30 (thats a good reach type goal), but much further from the 31:00.
Everyone is different in the way they train and what works for them. My 2 cents is just believe in yourself whatever type of training you choose to follow.
24:22
30:28
Goal mileage was 100+ but many weeks were 75-90.
Sample week:
M: 5 and 10
T: 5 and 7 w/intervals such as 8x400 or 6x800 or 5xmile.
W: 10-13
T: 5 and 7 w/8-10 hill reps of 200-300m
F: 5 and 5
S: Race or 4 mile Tempo and 4-6 p.m.
S: 15-20
Trained thru alot of races and ran as little as 50 miles for some race weeks.
My 30:28 came on a saturday with thurs and fri 2 easy runs each day of 4 and 3 with some strides.
The 7 day's before the two easy days I ran 119!
14:20 track 5000
23:55 (road)
24:17 (8K cc)
29:55 10 K road
75-90 MPW, 5 mile morning runs 4xweek, 2 interval or 1 interval and one hill or tempo run per week. 18 miles every other Sunday
5miles 23.20
10k 28.51
5k 14.14
training consist of 1 run a day normal about 10 miles runing at about 6 minute mileing.with track session on tuesday normal short reps with 30 secs recovery. thursday half hour tempo run covering about 6 miles and sat morning long reps.
In the early 80's at an NAIA school, I ran 15:20 (track) 25:20 (5 miles xc) and 31:49 (track). I was ok for a schoole that went to the national meet each year, but never finished in the top 10, at least not when I was there.
I usually ran 60 a week - but had weeks over 70 but never consistent. Weekly long runs of 13, with an occasional 16 miler. I topped out at 18 twice the summer before my senior year.
I always wish I would have ran more, but probably did all I could handle at the time. The intensity was generally not as tough as some of you are relating. Good luck!
ME!
no wait. I didn't.
Never mind.
i ran a 25:42 my senior year
of high school
as for the 10k time thats a little tougher, train for the 10k and 8k will be a jog.
Sun-Long 6:20ish pace
Mon-Easy 6:15 pace
Tue-Intervals 70-73/400metres
Wed-Easy 6:15 pace
Thu-Hills 6:30 for long hills, Interval pace for short hills
Fri-LT 5:20 pace, about 30 min total
Sat-Easy 6:15
run morning and night, and get your mileage above 60.. thats what I did and got under 30
24:12 xc
29:51 track
I ran 12 times per week when doing my best training. I did pretty much the same mileage year round(give or take 10-15 miles) A typical week went like this:
Mon easy a.m. 10 p.m. 6
Tue easy a.m. 10 p.m. 6
Wednesday hard a.m. workout of long repeats with equal time recovery, anything from 800s-3ks,nothing more than 5-6 miles total of repeats and 10-12 miles for the total workout,I never set goal times for myself,but the pace was always between 5k and half marathon pace p.m. 4-6
Thu easy a.m. 12-14 p.m. 4-6
Fri very easy 8-10
Sat a.m. Race or 20-60 minute Tempo run with some short repeats afterward,if it was winter they would be hill repeats p.m. 4-6
Sun easy 16-20
Very impressive! Could you give me a little more information on your training. Just so I know I would have to do someday to reach those times.
To everyone else, Thank you very much for your responses. I really do appreciate it, and will use many of your suggestions.
P.S. The 31:00 would be for track season next outdoors.
I'm surprised that only abou 13 people on here have run 31:00 and 25:30.
or, maybe I'm not...
I've gone sub 24 and sub 29:30. Who's the shit!?
ps. I'm joking. Not about the times, but about being the shit.