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You think 30 30s are unique?
3 weeks of 100-105 mpw, 1 interval session/week:
8X800 90sec recover avg 2:23-2:24
8X1000 2min recovery avg 3:02
5X1600 3min recovery 4:57 avg
Long runs wer 18-22 miles as I was marathon training. Last 6-8 miles were usually sub-6 down to 5:30.
Tempo run most weeks 4-6 miles or tempo intervals, pace around 5:20.
Ran half marathon in bad conditions 1:09:53.
Another 3 weeks of 100-110 mpw, 1 interval session/week:
3X2000, don't remember times
3X3000, around 9:20 I think, 5min recovery
4 mile tempo runs 5:17 down to 5:13 pace 5 days out
30:57 result.
If I could have run the interval times listed earlier in the thread I would have gone 30:20 or better. Everyone's a little different.
5x1 mile w/ 4 minute rest(4:59 avg)
512/508/459/457/440
6 mile tempo in 32:11
XC Training when I ran for around 30:50 at regionals. The mile repeats were on hilly xc course.
its called asking your coach
Citizen Dick wrote:
Haverford just had 5 guys do it @ Princeton on Friday.
Ask them.
Roughly 70-90 miles/week.
Bread and butter track workout seems to be 4x1600,4x400,4x200
I guess they got their act together this year after Dickinson hung 24 points them in the Centennial 10k last season! Congrats to the fast goats who learned their lesson.