i ran 405 this year, was wondering what i should do to run 3:50 this year, i avereaged about 70 miles a week during the spring. i am going to try and run 85-100 all winter and than drop down during the spring season. my team doesnt have a good xc team but i should be able to run 25:30 this year. thoughts?
you could start by strapping a rocket to your backpack
Thanks?
don't listen to jaybird; he's jjust a jerk mad that his date blew him off on a lonely friday night.
anyway, you can absolutely, without a doubt run 3:50-3:55. you've been doing the amount mileage necessary. more than enough, actually. just keep up the consistency, have a strong cross season and winter and nail your workouts in the spring at your goal pace. believe that you can do it first and foremost.
you can do it.
Actually, don't do anything crazy. Your natural progression, maturing with age and more training, combined with a solid XC season will prepare you well to run sub-4:00 this year.
I ran 4:05.40 as a Soph in college and then 3:58.15 my JR year. All I did was keep training consistently hard, ran 24:38/31:48 in XC my JR year with Top 15 at NCAA Regions. Just keep working hard. Get some solid volume over Christmas break- that's what did it for me. While most rested, I ran back-to-back 90M weeks of quality to maintain fitness and went from SO indoor PR's of 8:45/15:23 to run 8:32/14:52 indoors.
Keep trucking.
In my opinion....Running 85-110 miles will flatten your speed. I would run 50-60 miles a week and do more speed to be a more effective 1500 runner.
JD22 wrote:
In my opinion....Running 85-110 miles will flatten your speed. I would run 50-60 miles a week and do more speed to be a more effective 1500 runner.
and that is why my friend you will always be average
I bet you never broke 3:50 before....and that is wht you are pathetic
I heard Gruber runs at MOST 70 a week...3:34 speaks for itself
Keep your mileage under 80 miles per week or your speed will go to shit. Do plenty of plyometrics, do some lifting 3 times a week and you should at least be under 4 minutes.
i know a few guys runnign those times. Range 30 - 60 mpw.
A few 3:40-3:45 guys 50-70mpw
and one 3:26 guy his coach told me ran 80mpw max.
What about Coe and Cram and Ovett. Also tghis is during base training, not during track season.
hahaha okay jjjjack
High mileage will not harm your speed in any way what so ever as long as you do speed sessions along with it. Or just do 5x10-15secs after road runs and 30mins drill etc throughout the winter with your base training and you won't lose any speed if not gain and your endurance will certainly improve as well.
I remember reading somewhere in a post by Renato Canova that endurance doesn't harm your speed and vice versa if you do the workouts. You simply CANNOT lose speed by running long if you DO the speedwork and vice versa!
sorry dude, at that level, your not going to increase your 1500m pr by 15 seconds in 1 yeay. how old are you? ive ran 412 for 1500 and wanted to get a lil over 4 if not 4 flat. once your at this level, its gonna take a couple years to peak again. if you have a pacemaker, the best you could do this year is around 359 or 400.
the430miler wrote:
sorry dude, at that level, your not going to increase your 1500m pr by 15 seconds in 1 yeay. how old are you? ive ran 412 for 1500 and wanted to get a lil over 4 if not 4 flat. once your at this level, its gonna take a couple years to peak again. if you have a pacemaker, the best you could do this year is around 359 or 400.
I've run. Idiot.
Funny how i went from 4:10 to 3:53 in 1 year! This was through running back to back 80 mile weeks for around 3 months in the winter with the specific training in the summer