I have a friend asking for advice on running a sub 6 minute mile and sub 2:30 800 on 3 days a week. He is shooting for a July time trial so he only has 6 months. He is a big guy over 200 lbs who lifts heavy but isn't a natural runner--maybe a 7 minute miler. He isn't trying to maximize potential. He just wants to run the fastest he can in 6 months. Any advice given the time constraints? Should he focus on intervals or just get in some distance runs for a while?
It's a no
Its a yes - i ran 23:45 8k and sub 30 10K on 4 days per week.
Since he will be running everything fresh, he needs to take advantage of that. I think a long run at a slow pace is important to set it all up. this i would call his endurance day - after several months of building this up by time or distance (time is probably better) he can allow the pace to quicken a little....but in the beginning it should be slow. the goal is to go as far as he can...it may be only 30 minutes right now but that is ok...try to add 5 minutes every other week. In 3 months he's going a full hour. that would be huge!
another day of the week should be for steady stating - a quick pace or 2-4+ miles (this is tough one to explain) but try not to race this but go as fast as you can comfortably = think efficiency. If he feels the pace is too fast to maintain to the end - he's going too fast.
3rd day could be a track day - pacework though not speed for now. say 400's at race pace with short rest...1-2 minutes. as the weeks pass these should goes from 7;00 pace closer to 6:00 pace but very gradually and the rest can also float upward little by little if needed.
why only 3 days per week?
how about tempo run, intervals, and tempo run?
Thanks guys.
I'm not sure why only 3 days but I guess his priority is lifting.
To jerry, That is really good running for 4 days of training. Was this by choice? Please describe your training during this time.
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I think Letesenbet Gidey might be trying to break 14 this Saturday