Hi
I am 23 years old, I am not running in college.
I would like to know what kind of improvment I could have from running 85 miles a week to 110 miles. My PR is 8mn flat on 3k.
thanks
Hi
I am 23 years old, I am not running in college.
I would like to know what kind of improvment I could have from running 85 miles a week to 110 miles. My PR is 8mn flat on 3k.
thanks
Shoot for 7:23. Should be in range.
humm...... I would be surprised, actually even bekele would be..... some others opinions ??
you may not improve.
That is what I thought too, 85 miles is already a lot for 3k. Might improve for 5000m though or 10k.
only step it up if you're improvement has stagnated, if you're still improving, theres no reason to change
I'm calling troll, because 8-flat 3k runners don't post on letsrun asking for advice.
However, for the sake of discussion, I would say that you should try and improve your 3k as much as possible on 85 mpw. When you stop improving at 3k, if you aren't at an Olympic contender level, keep in mind that increasing to 110 mpw could make you into one at 10k.
Also, if you have the desire to run 110 mpw, my guess is that you are have a high preponderence of slow-twitch muscle fibres and probably will eventually be best at the 10k or the marathon.
forest wrote:
I'm calling troll, because 8-flat 3k runners don't post on letsrun asking for advice.
However, for the sake of discussion, I would say that you should try and improve your 3k as much as possible on 85 mpw. When you stop improving at 3k, if you aren't at an Olympic contender level, keep in mind that increasing to 110 mpw could make you into one at 10k.
Also, if you have the desire to run 110 mpw, my guess is that you are have a high preponderence of slow-twitch muscle fibres and probably will eventually be best at the 10k or the marathon.
marius balken, jim spivey and henry rono post on letsrun and they were much faster than 8 minutes for 3k when they were competing.
8 minutes for 3k is fair good. verging on elite..
im guessing if you've stopped improving then you should change something of your training.. more miles probably won't help a terrible lot for a 3km if you're already running 85 pw.
No not a troll,I just know that some good people and great coaches are on this website !
I am always trying to learn new things and hear different ideas. Even ritz and teg like to exchanges ideas I am sure ?
doug burke wrote:
marius balken, jim spivey and henry rono post on letsrun and they were much faster than 8 minutes for 3k when they were competing.
Yeah, but they weren't asking for training advice.
yeah but I am not even close from them !
there about 50 people in the US able to run faster than 8mn if you count the 10k and 20k guy who never run on short distance !
I would love to hear advice from them, or from coaches who had similar athletes!
Doodlebug wrote:
doug burke wrote:marius balken, jim spivey and henry rono post on letsrun and they were much faster than 8 minutes for 3k when they were competing.
Yeah, but they weren't asking for training advice.
You missed the point. The point is is that there are easily accessible "qualified" people (Marius, Sprivey, Rono, etc) on this board that can GIVE advice.
I'm 19, and I run d3. This winter I ran 8:43 off 85 miles a week (a big PR - I was a 10:21 guy in high school).
I bumped my mileage up to about 100-110 to prepare for the 5k. I ran 15:23 my first outdoor meet (during a 105 mile week, but still), then continued to get slower despite holding my high mileage. (My last race was an embarassing 15:50, although it turns out I had mono at the time.)
So more mileage may not be the answer.
Of course training doesn't boil down to a single number. During indoors we did a lot of intervals, usually three workouts a week, for example 10 by 400 at 68 with a minute rest, or 4 x 800 at 2:18 with three minutes rest. During outdoors we did a lot of tempos, like 6 miles at 5:15 pace, and longer intervals like 3200-1600-800-800-1600-3200. Usually two workouts per week.
I'm still a fan of high mileage, as I feel it's responsible for my breakthrough in the 3k. And I'm still planning to build up to 100mpw this summer, now that I'm over mono. But mileage is not everything.