A couple of training questions

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  • heavyrunner

    Anonymous Poster

    14 years ago 05/04/2009 5:09pm EDT

    Here is a couple of questions that i would very much appreciate being answered

    1. Is there any benefit running really slow mileage like 8-9min/mile? (im 4.28 miler and a 34min 10k'er)

    - This is because i might want to add this as morning runs because i feel it help me recover, but i don't know if it's too slow, and if it would make me inefficient

    2. What's some good off-season workouts for 400-1500m race paces that will not produce much lactic acid, and not make me peak

    3. What is the most important strengt excersizes for a runner?

    I'm thinking

    Squat - deadlift - calf raises - abs and back

    Others?

    PS. my goal is to better all my times but especially my 800/1500m the next year

  • registered

    gregmacd

    Member since 03/06/2008.

    682 posts. Last post 5 months ago.
    14 years ago 05/04/2009 10:57pm EDT
    re: heavyrunner

    1. I trained with Kenyans. The morning workouts are ridculously fast. But they religiously do a 4 mile run each evening that starts at 13 mins/mile and ends at 7 min/mile. I ran two of these runs with them and each time they averaged about 8:35 mins/mile. So, yes, runs of 809 mpm are beneficial.

    2. Got me!

    3. Don't know, but Team USA in Mammoth do a full body workout.

  • here is the solution

    Anonymous Poster

    14 years ago 05/04/2009 11:08pm EDT
    re: heavyrunner

    1. Slow mileage is fine. Morning runs are great! They will ABSOLUTELY NOT make you "inefficient." They WILL help you recover and feel better for afternoon workouts.

    2. Talk to your coach. You do not want to try something that doesn't fit into his training program. Self coached? Then pick up Daniels Running Formula. Reps (200-400m @ current mile pace with FULL recovery) are great ways to improve efficient and build injury resistance without burning you out. (e.g. 16x 200m @ mile pace w/ 2 min jog )

    3. Buy "Building A Better Runner."

    Problem Solved.

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