Malmo, a question about SoM

Training Advice/Discussion General

12 years ago 05/27/2011 9:14am EDT

Malmo,

I am someone who best fits your 4) category person, and have decided I want to get as serious as possible because I enjoy running so darn much.

As a rising junior in college I obviously don't have a specific season coming up, and was wondering if SoM is still the best option given that situation.

I have about a year and a half of inconsistent running under my belt, with two 4 month periods where I averaged 35, and 50 mpw; in between those was very sporadic running. I'm definitely slow, with a 5:51 best mile time and a 20:23 best 5k time.

Just looking for some advice on where to start my development as a runner, assuming I want to ultimately come as close to maxing out my potential as I can. Any advice on what I should be doing is greatly appreciated.

12 years ago 05/27/2011 9:36am EDT

re: LM

Sorry about that. I see on the other thread I didn't answer you.

Yes, of course I think SOM i for you. It would be better for you to train with someone but if you cannot, then do everything that I've said to the others.

Obviously your lack of fitness is the problem here. Start running doubles, add 2 miles in the morning for 5 days if you can. Run whatever you are used to in the evening. Try to run more every week.

With you just run 150s. and alternate that with repeat 200-300-400-600s probably at 90-95s per lap until you improve.

I'd pretty much skip the tempo runs entirely and just keep doing those 200-300-400-600s at 90-95 until your become more fit.

12 years ago 05/27/2011 3:13pm EDT

re: malmo

Thanks so much for the response, really appreciate you taking the time to answer!

Just wanted to clarify with the 200-600 repeats, should that be a rest of whatever's comfortable, probably somewhere in the 1:1 range with the pace on the repeats/recovery being relaxed enough to keep the workout from being particularly tough?

12 years ago 05/28/2011 2:03pm EDT

re: LM

LM wrote:
Thanks so much for the response, really appreciate you taking the time to answer!
Just wanted to clarify with the 200-600 repeats, should that be a rest of whatever's comfortable, probably somewhere in the 1:1 range with the pace on the repeats/recovery being relaxed enough to keep the workout from being particularly tough?

The 200-600 repeats are a substitution for 1200-2000m repeats and the tempo runs. The problem I see here is basic aerobic fitness, so for you to go out and run longer repeats or tempo runs I think could be futile.

Just take about 75-90s rest between each. As you are able to run them easier then add more, or make the repeats longer, or cut the rest down to 60s. Once you feel like you are running with control you might then start running tempo runs. In that case, start off with 3 miles.

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