Any tips? Interval training? Just increased mileage? Anything helps.
Any tips? Interval training? Just increased mileage? Anything helps.
What have you been doing? The answer is yes to all of the above. But most importantly is running a smart schedule of workouts. Something like
1: long run
2: easy run
3: speed work*
4: easy run
5: faster long stuff**
6: easy run
7: easy run or rest
Basically you should have a bunch of easy runs to recover from your speed work or your long interval work or your long run. On those easy days you are still building up the heart but not with the same intensity.
*this is stuff at 5:30 mile pace or faster with decently long rest (at least the distance you just ran, only slow jogging as your rest). You might do 200m repeats here 38-41 for each, with 200m slow jog rest, or 400m repeats in 80-82 with 400m slow jog rest. You can also mix up 100m, 200m, 400m repeats in the same workout to form a latter or pyramids.
**faster long stuff could mean a variety of different workouts. It might be something like mile repeats with short rest, a longish run at a semi hard pace, or it might be a tempo run (a hard run for about 20min at a pace you could hold in a race that is about twice as long). If you are specifically working on the mile you might even do some shorter stuff like 1,000 meter repeats with short rest. If you are building up a base for getting good at the mile more than several months out, you might consider doing some longer stuff here.
check out jack daniels running formula and the vdot chart, it will help alot for times on workouts
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