Hi folks,
In a week i will be living in Madrid. There it is impossible to do flat runs. Only hills and mountains.
I would be glad to recieve some advice on my training.
I'am a 30 year old slow runner. focusing on md 800 to 5k. with the ultimate goal to do an good marathon when I'am 36
the filosophy behind this it that the 800 and 1500 will give me more speed for a faster 5k.
800 in 2.04 and 1500m in 4.24 and 5k 17.16 10k 36 min, half marathon 1.22.
I have lots of speed but lack stamina.
With this i mean the ability to maintain basic speed for a longer time (400-600m). i have no problems with long runs, slow or a bit faster.
My kick i really out of proportion with my running times. and i can do a 100m in 11.6sec.
I am currently try-ing to find my 'holygrail' to run faster.
How can i extent the 400-600m speed to the 1500m and to the 5k.
i do a lot of interval work , fartleks and hill repeats. and i do 2 progression runs a week. 45 min 11kmu-13kmu. Al my interval sessions start with a 4-5km 'long-run/warmup' and i mostly do 200m or 1000m sometimes i do high volume 200m with 200m rest. 30x200 in 38 sec progressively to 33 sec
so i train every day with 2 long runs a week at most.
things i'am considering to improve are
- 5k at sub race pace once a week.
- extending high volume 200m to 40x200 at 40-38 sec
- more longruns less intervals
- restart from scratch and start with base building with only long runs and some strides.
Thanks for your time.
Rgrds
Tim