freshman and sophmore year i did not really improve from a
5 09 to a 503, i ran more, ran faster workouts, what did i not do, i swear i ran tons faster than freshman year but did not really push myself also, does this have to do with either my threshold, or strength to endure pain? how can i still run fast, but sustain more pain...all out workouts or what
sounds like you didn't race enough....race every Saturday over 400,800 or mile.....
M) 10 easy
T) 10x4oo in 72 jog 200
w) easy 5
Th) 8x200 in 32-34 jog 200
F) easy 5
S) race mile
S) easy 8
Don't impress anyone with your workouts, but rather impress them with your races.
get a coach
Yifter the shifter wrote:
sounds like you didn't race enough....race every Saturday over 400,800 or mile.....
M) 10 easy
T) 10x4oo in 72 jog 200
w) easy 5
Th) 8x200 in 32-34 jog 200
F) easy 5
S) race mile
S) easy 8
Don't impress anyone with your workouts, but rather impress them with your races.
What? I hope you somehow got more info out of this kid than he gave here cause otherwise this could be really bad advice without much detail.
It's pretty simple. Throw all that threshold/vo2max crap out the window until you get to a high high level. Right now you just need to be running miles. If your at 20 miles per week try to bump it up to 25-30 gradually.. over time move to 40. stay consistant.. make some runs easy, make some harder.. hit your 400 repeats at goal mile pace.. run mile repeats at at 5k pace w/ few minutes inbetween.. do 15-25 minute tempo runs.. do 20% of your mileage on sundays.. throw in hills.. there is no secret.. just consistant hard work.. your times will drop.. good luck
40 quarters at 71 second pace, with 1:15 jog between them is a good place to start. By spring, when you're running breakdowns (3:08 1200, 90 sec rest then 1:58 800, then 90 sec. rest 1:26 600, 90 sec rest 53 400) you'll see tremendous improvment.