Low mileage->fast MD racing. Possible?

Run goal pace as much as possible.

Vary the distances from 100m to 1200m.

Vary the rests from 30 seconds to 5 minutes (not necessarily respective to the previous sentence).

Yes, several ways to go. Highest probability of success would be a cap at 25-30 miles/week (like former US record holder Marsh) + useful cross training (~2-3h/week) depending on your options and build.

How much faster than the old PRs really depends on your speed development and whether or not you can string healthy stretches together, season progression building on next season progression.

Most of Coe's 800/1000/1500 improvement after 17 was due to improvement on the speed side (his stamina was actually fairly atrocious, nearly as awful as Snell's).

If you already have 51 4x400m split best, you may actually be more of an 800 runner who simply lacks speed/power focus -- think of Doubell piling up 100m reps. This is not to say you can't make jumps on stamina as well-- you almost certainly can provided you find safest training ground (may be grass, dirt, woodchips) and are willing to hammer.

Tell me what sort of injuries you've been getting.

Less mileage is the common standard:

Few kms at high intensity additionally some exercises in the gym

thanks for the responses so far.

dsrunner, my injuries have included, but are not limited to: severe IT band syndrome, stress fractures in both shins at same time, stress fracture in just right shin, chronic calf strains in right calf, torn left quad, several hamstring strains, and a lot of other typical runner ailments.

at this current moment, i have run 20-30 mpw for the last 5 weeks, and i was finally starting to feel good again running after the torn quad, until about a week ago, my quad/IT band starting acting up again. determined to continue my comeback, i tried to run through it. now my right shin is killing me again and my calf is super sore. i have tried everything from chiropractor to physical therapy to fix things, and they just go away temporarily from taking time off and come back again once i get back into it.

oddly enough, my quad/IT band/hip doesnt bother me when i am doing fast paced stuff, like 200 repeats. my calf does, but i can get through that.

also, would you recommend running everyday, or just a couple hard days a week?

anyone else?

Good lord.

How much mileage were you doing to get those injuries? I would figure out the cause of such a collection of injuries before I EVER thought about training again. Priorities man. Take care of your body.

Do you strength train? Yoga/pilates? Diet? Vitamins? Days off per week? On any medications?

Yoga can def help you. I barely even do it anymore, but just like 2 months of doing it once a week loosened up my body and stuff so now I feel better.

Read this thread.

Wow, quite a list of injuries. My first thought is that you need someone to coach you who can see you several times per week to watch for changes in your stride the may come before injury. Second, try walking 3 or 4 days a week and limit your running mileage to 20mpw. Third, and this is minor, dsrunner is usually thinking contrary to the general opinion on here. I only mention it because that may be useful in your case.

Twitched wrote:

Run goal pace as much as possible.

Vary the distances from 100m to 1200m.

Vary the rests from 30 seconds to 5 minutes (not necessarily respective to the previous sentence).

Do this and get an injury in no time.

Did physical therapists, just address the injured area or did they also investigate further as to what might be causing all these injuries?Obviously fractures bone density, calcium, etc., but what about how tight/weak you may be in your hips, groin, low back, etc? Sounds like you might have some tightness/alignment issues and/or weaknesses up in your pelvic area which might be over stressing everything below.Are you sticking with therapies after the injuries clear up? Hope you get some good guidance, sounds incredibly frustrating.

i have been extremely dedicated to doing strengthening exercises, and i did yoga for about 6 months last year. it was okay, but didnt seem to make a huge difference.

i ran one semester of D1 xc. in high school i never ran more than 30-40 miles consistently, always taking a day off. after that one semester of D1 xc, i was being coached to run 60-65 miles a week at much faster pace, and that was when i got my double stress fractures. now i cant seem to go back to even what i was doing in high school without getting hurt.

all the PTs have ever told me is that i have slightly unbalanced hips, making one leg a tiny bit longer, but they said its not bad at all and shouldnt cause much of a problem. doctors said after bone scans that my bone density is actually really good, and my calcium is fine.

right now i cant run without limping, not because something hurts, just cant seem to get it to go away, and its causing things to hurt now. maybe i wasnt built to run, but i dont really give a sh*t, i just wanna race again. anyone have any good links to training plans that include cross training workouts?

I would check to see if you have pronation problems it sure points in that direction nobody should suffer that much.

no pronation, actually im pretty supinated. i know footwear isnt a problem, i work in a running specialty store. i think it is more of a structural hip thing, which is why i am looking for a training plan that will be somewhat effective but minimally stressful to my legs.

I know you may not want to do crossfit, but try cycling. Use toeclips or clipless pedals, but definitely full spinning. You will build certain muscles that may enable you to get over some of those weaknesses you have mentioned.

hippie wrote:

I know you may not want to do crossfit, but try cycling. Use toeclips or clipless pedals, but definitely full spinning. You will build certain muscles that may enable you to get over some of those weaknesses you have mentioned.

Why wouldnt he want to do CrossFit? It's be a great way to work on his whole body. Especially the little, often missed areas

Because he said in his orinial post:

"dont give me any of that crossfit bullshat, we know it doesnt work."

I develop a good program.

Mileage: about 35 - 50 a week.

Times: 1:49.1, 3:45, 14:30, 30:13, 1:09.20 HM.

joecarnegie1224@gmile.com

Coach Carnegie wrote:

I develop a good program.

Mileage: about 35 - 50 a week.

Times: 1:49.1, 3:45, 14:30, 30:13, 1:09.20 HM.

joecarnegie1224@gmile.com

Sorry about that guys.