Strength vs. Speed

Training Advice/Discussion 5k/10k

15 years ago 05/19/2008 9:08pm EDT

I am more of a speed based runner, and I have been wondering this for awhile:

To me speed is your ability to go all out for anything up to 200m. I can run a 24 high 200, but have only ran 54.6 for a 400. I clearly need to build up some strength this summer? What would be the best way to do this?

I can see myself running some pretty fast times if I can get the proper strength. An Ethiopian that coached a rival college (former 3rd best in world for Master's 3k) told me that I am a very smooth runner and I have a lot of potential. However I can see that I will not get anywhere unless I get some strength. I spent last summer in the gym 3 times a week doing a variety of lifts to try and gain some strength (bicep curls, squats, abs), but this year in XC I stunk up the joint.

What are some things I can do this summer and in the next 12 months to get my strength up to speed, so to speak?

I am training for the 1500 and 5000, and I run about 60 miles a week.

15 years ago 05/19/2008 9:40pm EDT

re: Honestly..

bicep curls are not strength related lifts, those isolate muscle groups which xc runners dont really need.

squats, cleans, snatch- with low weight high reps

pull ups and chin ups

push ups, dips etc are good strength building routines that use different muscles

for abs, use yoga balls, med. balls, bridges/planks. etc

most of the stuff is on the internet, so just google workouts

15 years ago 05/19/2008 9:50pm EDT

re: Honestly..

Generally when distance runners talk about building strength, we mean aerobically, i.e. high milage and lots of long, hard runs and tempo-type efforts. Maybe for next year try bumping up the milage into the 70s or 80s during your base phase, with a long tempo effort or a steady state run once or twice a week. And striders 3-4 time a week, of course.

15 years ago 05/19/2008 9:53pm EDT

re: Honestly..

Big Poppa Pump has your hook up, 'nuff said.

15 years ago 05/19/2008 10:21pm EDT

re: cassio598

I've been doing a 13 mile long run at about 6:40 pace, a long interval session (8x1k) and hills and tempo on Saturday.

15 years ago 05/19/2008 11:18pm EDT

re: Honestly..

Haha. To build running strength, don't lift. GO RUN!

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