Long tempo running everyday, improvements?

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17 years ago 01/02/2007 2:51pm EST

I am a 19min. 5k guy who wants to run well under 11:00 for the 3200m this March, to start my outdoor season. I only plan on running once per day but just keep it simple, a 10miler each night.

I did some reading on Ron Clarke, Derek Clayton, etc. on these boards about the fast long distance running. I'm not sure on the paces for me, but would running 7:00 pace or slightly faster(however I feel) for my daily 10miler help me improve? Will my perforamnces hault eventually? I wanted to see if anyone here has had experience with this type of training and what kind of improvements they've made.

I am a jr. in highschool and don't need to worry about going to team practices since i'm the only true distance runner on our team. The coaches don't mind if I do my running on my own.

Thank you

17 years ago 01/02/2007 3:04pm EST

re: Young//slow

I would run something like: M, W: 1-1.5 hours moderate; F: 1 hour faster; T, TH, Sa, Sun: slower recovery runs. As the winter progresses, make your M,W long runs longer, and your Friday run faster and shorter. You need to progressively increase the length of the stress on your aerobic system, as well as progressively lower your aerobic threshold.

17 years ago 01/02/2007 3:06pm EST

re: Young//slow

17 years ago 01/02/2007 5:15pm EST

re: Young//slow

If you run 19:00 for your best 5k, your 2.5 mmol tempo(marathon pace)will be 21:42/5k; do 2 x 5k, if inspired do 3x, twice a week. This type of tempo will be safe, because it is not too fast for your body to absorb the stress.

17 years ago 01/03/2007 5:08pm EST

re: Young//slow

Here are a few posts on Joe Henderson's site where he follows a high school team in Thousand Oaks, California who did something like this; running moderate paces (around 7 min/mile) for moderate distances (only 45 minutes or so) daily. Later the runs got a bit faster (closer to threshold) when the runners began to improve. I found it interesting, especially the results.

http://www.joehenderson.com/archive/home.php?article=1270

http://www.joehenderson.com/archive/home.php?article=1271

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