How can I improve from this point?

Training Advice/Discussion General

13 years ago 09/12/2010 9:42am EDT

After running for about 5 years,

I've arrived at the following benchmarks in training:

1) 70-75 miles/week, (12 weeks)@ E pace

2) 6 mile tempo run @ 6:00 pace

3) 5 x 1 mile w/3 min. rest @ 5:40 pace

4) 10 x 400m @ 70sec. w/400 jog

5) 16-17 mile long run @ E pace

6) Hill repeats, 3 miles worth, 8-20sec. bursts

Question is, I'm laying out the next training block and was wanted to know how I could build on top of this fitness. Increase volume? Increase intensity? Which workouts could benefit from a slight tinkering, or which need to be phased out entirely..etc

13 years ago 09/12/2010 1:09pm EDT

re: phase II

what's the goal? the mission statement, the bible, the target, the mana, the juice. Why are you doing it? Answer that to yourself, and everything will be clear.

13 years ago 09/12/2010 10:01pm EDT

re: phase II

I'm doing it because I want to get faster, of course. I race at distances between the 5K and half-marathon and would like to set new PR's in the upcoming fall/winter season.

13 years ago 09/12/2010 10:20pm EDT

re: phase II

13 years ago 09/12/2010 10:35pm EDT

re: phase II

Personally, I'd increase intensity and look for a drop in all your paces.

13 years ago 09/12/2010 10:39pm EDT

re: here you go

I have been racing. PR'd in the 5K this month, running 16:10, and earlier in the year I ran a 1:14 half-marathon. What is the next logical step in the training. Talking here about cumulative progression, consistent training.

13 years ago 09/12/2010 10:41pm EDT

re: Weakness

Would the increase in pace come from the "workouts". I read somewhere that regular mileage pace will naturally drop as you get fitter.

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How can I improve from this point?

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