This is a trite post on the day of cross nationals, but does anyone have any tips for training to race a fast sea-level mile/1500m while at altitude (5500 feet)? I am very experienced at the mile, but altitude presents some daunting challenges for mid-D events.
are your racing a mile at altitude or are you going to be training for the mile while at altitude, and the racing at sea level?
I thought that was a little ambiguous. I will be racing the mile at sea level and want to run very fast--around 4:00, but I will be training at 5500 feet.
I'm also a miler training at high altitude (above 6,000 feet). Also looking to run sub 4:00, maybe we should exchange some ideas about what we've heard.
Your track sessions will be slower at the same effort, so you should watch your leg speed.
I know this is an old thread but it applies to my current situation. Though, i am at over 7,000 ft elevation. Getting ready for my last collegiate season and looking to go 4 min for mile indoors and equivalent for outdoor 1500m. Help anyone?
What's the big deal? You can't run as fast for longer intervals, so run shorter intervals at the required speed, lengthen the rest, this is not rocket science.
I trained at 7000+ feet for five years.
There are several factors in place here. The first is adaption and having your body and mind get used to training at altitude.
You're an experienced runnner-so it will take some time mentally to adjust to slower interval and tempo times. You will adjust and get better at hitting faster training paces. All I am saying here is that there is a mental adjustment.
Each workout type is a little different. There are subtle differences between atltitude's affect on a 4 v. 6 mile tempo.
Intervals are a challenge and you will have to adapt to the extra time it takes to recover in between. Breaking workouts down into sets is sometimes a good approach.
Reps--if you are taking full recovery--take full recovery.
Alto Plao wrote:
I trained at 7000+ feet for five years.
There are several factors in place here. The first is adaption and having your body and mind get used to training at altitude.
You're an experienced runnner-so it will take some time mentally to adjust to slower interval and tempo times. You will adjust and get better at hitting faster training paces. All I am saying here is that there is a mental adjustment.
Each workout type is a little different. There are subtle differences between atltitude's affect on a 4 v. 6 mile tempo.
Intervals are a challenge and you will have to adapt to the extra time it takes to recover in between. Breaking workouts down into sets is sometimes a good approach.
Reps--if you are taking full recovery--take full recovery.
well i'm only staying for 5 weeks so just looking for a good boost. i've been told just running at altitude will give me the strength i need to run fast at sea level ( no workouts needed ). i have adjusted quickly as its been almost 2 weeks and i can go for hour runs at 6:30 pace and it feels easy even with the hills.
i will go down to mid level altitude (4-5k) to do some mile pace speed work taking full recovery (3-4 min) so im thinking this will be sufficient. i also do hill sprints and bounding at 7k after some runs.
higher up?? wrote:
What's the big deal? You can't run as fast for longer intervals, so run shorter intervals at the required speed, lengthen the rest, this is not rocket science.
If im at 5,000 ft. and i want to do 300s at 4 min mile pace (45 seconds), should i take longer rest like 3 minutes between?