I am planning on running 60 miles per week this summer. Im working my way up, 10 miles increase per week then get to 60 and hold. my pr is 17:47. I want to break 17. Ive never had alot of training, 30-40 mpw. If I run all my runs around 7:00-7:30 pace is that better than running 6:00-6:30 pace to break 17 minutes? And should I add a tempo run in, and what pace? Thanks for answer.
chad
dude if you want to run under 17 you have to train harder. 7:30 pace wont do anything unless your pr is around 19. The faster you run the faster your training needs to be.
Don't listen to that idiot. Continue to up your mileage and keep the pace around 7:30. Do strides a couple times a week and throw in some hilly runs once in awhile and you will be good to go. A 3 mile tempo run around six minute pace maybe once every 10-12 days would help as well.
slowly and I do mean slowly build your mileage up over the summer remembering to do a long run weekly. I would suggest a 60 mile week should appear as follows, hard/easy, stress followed by recovery.
Mon. 6 miles
Tue. 6 miles
Wed. 11 miles
Thur. 6 miles
Fri. 10 miles
Sat. 6 miles
Sun. 15 miles
As you adapt to a given stress level and become fitter you pace will naturally increase. I would suggest during this mileage/base building period you run for a given timeor distance but not both at the same time. This is a good starting point.
G-man and espo gave you sound advice...incorporate these things into your training routine....do tempos and hilly runs when you feel good just remember to get your rest, you dont want to get hurt in preseason cuz that messes up your actual season.
Do a couple strides every other day or so, and remember to do your sit ups, and some push ups dont hurt you.
how is 7:30 pace going to help the kid run faster? anyone can run 7:30 pace. He wants to break 17, therefore he must train faster. All good points that others made but I feel you must train fast to run fast.
Last year I went 16:45 and the training consisted of stuff like this:
1. 50-60 per week, base pace around 7:20
2. 4 Mile tempo runs a few seconds under 6
3. 3x1600 at 5:20ish (5 min rest)
4. Some longer tempo runs of 8-10 around 6:30
5. A lot of lifting which probably didn't make me faster, but I still did it so whatever
6. One day off every 4th week, but one shorter day per week
7. No doubles, but you should consider them
8. I also didn't start at these paces, I was doing these prob after about 2 1/2 months
9. No speedwork, I don't think I hit a 200 under 32 all season (but I did do some striding)
I agree with honost answer. how can you break 17 running 7:20 pace in practice
Maybe you do it like this, or some variation to suit your specific developmental circumstances:
Mon - 6 - normal pace
Tue - 9 - 2m warmup, 5x1m in 6:05s, 2min jog rec. 2m cooldown
Wed - 8 - recovery. run easy
Thu - 4/6 - normal pace
Fri - 8 - Run 30 minutes at 6:35 pace.
Sat - 6 - EASY: find a cute chic and go run with her
Sun - 13 - This is long enough for you. I would max your long run at 15, but that might even be too much. Run it at normal pace, which i guess for you is 7:15-7:30
Total: 60m
- Be Consistant. If you run 60mpw consistantly over the summer (especially if you have never done it before) you will be very strong going into the season.
- Increase your mileage at a max of 5 miles per week and every 4th week(even 5th week maybe) have a a recovery week where you are not increasing. Maybe go 60-60-65-70-60.
-Getting yourself injured is going to make you useless come season time, so make sure you try to get off the sidewalk and listen to your body.
Any other questions send me an email.
The only thing that really matters is progress toward your goal. Performance is key and not necessarily tons of miles in the log. Challenge-specificity to pace( 17:00 minutes) and race distance, good recovery and a sense of play are all important.
Remember, don't train with the focus on mileage. You run to become competent at race pace.
( Running aerobically at 8:00- 7:00 or 6:30 pace are more or less therapeutic and those runs should not be so fast as to prevent you from recovering between prep sessions. The key is to focus on the real prep work, over and over again, (fresh to go)continuously getting better.
Whatever I write or anyone else writes should be taken with a grain of salt, but perhaps give you some ideas to apply. It's your trip and you will discover what works for you specifically. Don't do something because some "expert" says so or some great athlete is doing it. Throw it out if you find it doesn't work.
train fast run fast
seriously, just run baby
no, in the base training phase it really is that simple. Just run as much as you can. Sometimes you'll run more than once in a single day. Just go out for as long as you feel and let the pace come to your naturally. Some days you will feel like running fast and some days you'll feel like running slow. Some days you'll run long, some days you'll run short (yes, even 15-20 minutes).
Do not plan mileage, run as much as you feel like and then add it up at the end of the week. You can't predict how you'll be feeling on a specific day 2 weeks from now.
Leave the watch at home and learn how to listen to your body. As far as your goal pace goes, you can take a watch with you. Depending on how far away from your goal pace you are, start off with 20x200m or 10x400 with an easy 100m walking rest. Do that once or twice a week. As the weeks go on, try to expand the interval distance by 50 or 100 meters each week. Keep the rests the same though. By the end of the summer, hopefully you'll be up to mile repeats at goal pace.
So there you have it. You're either running at GOAL PACE or you're running EASY. Also, get in one long run a week of at least 60 minutes. Dont push the easy runs. Just relax and look around.
Look at it this way, do you want to waste your energy practicing and getting better at running under 7minute pace or do you want to use you energy for practicing and getting better at your goal race pace?
Be VERY, VERY careful with the long run. I don't even see a need to go longer than 10-12 miles for a 5k race. If anything will get a high school runner injured, it is trying to do 15 mile long runs.
If you are the exception and putting in 80-90 mile weeks, then you can handle a 15 mile long run. That is too far for someone just trying to build up to 60 a week.
m 6 miles
t 7 miles
w 8 miles
t 3 easy
f 10
s 15
s 4x1500 5:20
30% of your weekly mileage comes from your long run???
A kid that hasnt even hit 60mpw yet definitely should not go out and pop out 15 milers on the weekend.
You need to choose one of the two proposed training plans mentioned:
A) More mileage; same pace +tempos & strides & supplementary work.
B) Same mileage, maybe a little more; significant increase in intensity + Tempos/strides/supplementary work (more of these three though obviously.
Lower intensity, higher duration vs. high intensity, low duration. Classic decision.
I've seen both work, and work amazingly well too. Problem is that unless you REALLY know what you are doing or have a coach that does--you can't really take a mixed bag approach. For you I woudl say go with not trying to mix and keeping things super simple (like the aabreviated versions of the plans mentioned above).
Remember, there is nothign wrong with running super slow sometimes (ie. my teammates and I's (grammar error prob.) Ez second runs have been known to be as slow as 8:30 pace at points--and this is on a team where if you lack a national team uniform to sport at TT's/open meets/practice then you are certainly feeling rather left out). But then again--some guys on the team refuse to go slower than 7:00 miles.
It is whatever you like and feel works for you pretty much. But seriously, choose one and don't up intensity AND mpw like some people are wanting. Your body will get thrashed. Mine did when I tried it in HS.
Run more mileage
Do some tempo runs 3 - 5 miles
Run strides
Long run 11 - 13 miles
Mix up the tempos - some, run even pace for whatever distance you decide, others start off at your normal run pace, then pick up the pace every half mile, ideally finishing faster than race pace.
Follw the pattern hard day, easy day, hard day, easy day, hard day.
Dorks who run too fast every day always run "medium" not fast enough to provide any benefit and too slow to recover fully.
Also, I found that if I ran mile/1600m repeats at say 20 - 30 seconds slower than my race pace with a short recovery, then it gave me a lot of confidence and I felt very strong aerboically. Sometimes I couldn't muster a tempo by myself, so I would run cruise miles like I mentioned above - with a 1 - 2 min recovery in between.
The summer between HS and college, I trained just like above - I knew that I had done the right thing when I ran a 5k PR in our opening home fund raising road race - hitting my HS 2 mile PR en route.
over trainign wont make you better. just get fit, but dotn over do it with mileage. you'll just get injured.
Probably the same way that lots of guys I know run sub 15:30 on the track doing most of their mileage slower than 7:20 pace. 60 mpw at 7:30 to 8:00 pace should be more than sufficient to build a base off of which, with some workouts and harder efforts in the fall, you can easily break 17:00.