Should I work on my weaknesses or strengths?

Training Advice/Discussion

13 years ago 10/26/2010 12:07pm EDT

I am a 15 teens 5k runner and a 72 min HMer and a senior in college, but I can only manage a 58 400, a 2:05 800 & a 4:34 mile. Im hoping to have the best 10k possible next spring. Ive been running 80 miles a week for a couple years and max out at 110 or so when I'm in base. Should I try to run as much as i can for the next 6-8 months and do a lot of tempos and fatleks, or work on my speed with interval work and do a little less mileage, or do a combination of both? Any specific training advice for someone with no footspeed?

13 years ago 10/26/2010 12:49pm EDT

re: College senior

13 years ago 10/26/2010 1:16pm EDT

can't disagree much with the stache - but I would be a bit more aggressive on the 'try to improve your weaknesses' side. I'm severely slow footed in a mile - never got below 4:52, but I could run 10:00 for 3200 pretty regularly.

Since high school I've been working on speed with some focus and I have clearly improved my legspeed.

I've been doing 24 x 200 once every 3 weeks or so, and 3 times per week 6 x 12 second hill sprints with near full recovery.

And I am hitting prs each race so it seems to be working.

13 years ago 10/26/2010 1:24pm EDT

re: 5er

5er wrote:
can't disagree much with the stache - but I would be a bit more aggressive on the 'try to improve your weaknesses' side. I'm severely slow footed in a mile - never got below 4:52, but I could run 10:00 for 3200 pretty regularly.

Let me stop you right there.

You did not run the mile enough times.

13 years ago 10/26/2010 1:32pm EDT

re: Hear me out.

Hear me out. wrote:
5er wrote:
can't disagree much with the stache - but I would be a bit more aggressive on the 'try to improve your weaknesses' side. I'm severely slow footed in a mile - never got below 4:52, but I could run 10:00 for 3200 pretty regularly.
Let me stop you right there.
You did not run the mile enough times.

+++++++++++++++++++++++++

Ran the thing every week, doubling every meet for 3 years.

Of course I should have run a much faster mile - the problem was clearly mental.

But forget details - the point I want to make is that

1) I am slow-footed, like the OP

2) I have decent endurance, relative to my foot speed anyway, like the OP

3) I have been intentionally overweighting my 'speed' training

4) I am hitting prs almost every race. And feel much much faster.

13 years ago 10/26/2010 1:50pm EDT

re: College senior

Work on your weaknesses during the off season, and your strengths during the season.

13 years ago 10/26/2010 3:33pm EDT

re: College senior

Apart from for the finish of a race I would not worry about sprinting speed or 400m pr. It would be good to lower you mile pr though by adding (if not already doing) workouts at mile speed

Don't change you mileage though, or anything to drastic to your training because you are doing well so far

Check out this guys times for a bit of encouragment:

http://www.thepowerof10.info/athletes/profile.aspx?athleteid=1204

Check his training out on the link on there

He did say he could now beat that 800m time as he has split faster for 1500m but still over 4 for 1500m but under 30 10km. His dad had the same speed and ran a 2:12 marathon!

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Should I work on my weaknesses or strengths?

Of General Interest

This thread has already been deleted.

You have been subscribed.

Should I work on my weaknesses or strengths?

Follow 5er

Block 5er

Follow 5er

Block 5er

Follow ukathleticscoach

Block ukathleticscoach

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.