Hey guys:) I am a girl training for XC. i ran outdoor track and got all state with a time of 11:02 for the 3200.
I did a workout today, of 6X 3/4 of a mile with 2 minutes rest. my times were: 4:33,4:32,4:27,4:30,4:28 and 4:30.(all flat)
I know it is nearly impossible to predict times off of a workout, but could someone just help me out with an estimate of a time.
Also, has anybody had any problems with the outside of their foot? like their arches? Thank you!
sub 19 minutes to low 18 minutes. Probably around 18:30
okay thank you! I also should say i didnt kill myself in that workout. Ofcourse i was tired, but i wasnt like sucking wind. recovered perfect 1 min. later after the last repeat.
Took my HR after the 3rd one, 1 minute after i stopped at it was 130. Thank you!
any more oponions?
17yearold wrote:
any more oponions?
That's an average of 4.30, so 90sec/400m = 18.45. BUT, if you are in HS, so racing 5k, why are you doing 6 reps, when 4 would likely suffice, especially since it is still August and your major meets are weeks (or months) away?
So you have the strength to run 5k+ at this pace (18.45) - I like the 2min recovery - but (as with all threads of this type) knowing only one session doesn't necessarily tell the whole story. Are you a distance-type or a middle-distance type, etc.(so many variables) What are your previous results to indicate the appropriate intensity of this session (or was it based on a Daniel's type chart)?, is this your own session or one prescribed by a coach? More importantly, where is this session supposed to progress towards, i.e. what are the planned sessions to follow that make this session significant, or has it any relation to any further sessions? These questions should be answered by your coach rather than a message board.
Thank you. Unfortunantely, I am on my own with training. I have a great team, but nobody is serious. I run the easy runs with them, but run my own workouts. I have also done a 4.5 mi tempo at 6:21 pace a few weeks ago, then also 4 X 1 mi. with 3 min. rest with an average of 6:05.
I am aiming to peak around mid novemeber, so i am not quite sure how to structure my workouts, but i am looking a lot at running times and also on this. Thank you:)
Your training all wrong--you are getting ready for cross country
--get off the track--you may not know this but you can become a tremendous XC runner without ever putting a foot on the track--whoever is coaching you is an idiot--maybe someone can put the words fartlek--hill training--hilly courses--trails and woods together in relation to training.