Do you think it would be better to average around 40 miles a week around 6:20 pace with a long slow run on sunday, or 55 miles a week around 6:50-7:00 pace, still with a long slow run.
Do you think it would be better to average around 40 miles a week around 6:20 pace with a long slow run on sunday, or 55 miles a week around 6:50-7:00 pace, still with a long slow run.
The big jump for you would come around steady months of 70-80miles @ 6:50-7min pace. I you are only running 55miles at that pace, I guess 40miles at 6:20 would be better.
Whichever you choose get rid of the long slow run. Make it a bit shorter but faster paced. You can even throw some tempo paced intervals in or just make it a fast finish long run.
You haven't stated your goal.
If you are training for the 100m, then neither will be good.
And for 5K/10K neither would be good.
But- for 5K/10K- I think 40 mpw with 3 days at 6:00 and the others at 7:00, with a slow long run on Sunday would yield better results than 55 mpw all miles 6:50 - 7:00.
I wouldn't do 6:20 every day.
Yes, I'm both longer and harder.
Aiming for the 800-1500. I have run 156 for the 800 on 25 miles a week with a lot of speed work. I can average 640 pace on my longer days no problem. Just trying to figure out which would be better for 800-1600 training
Mix it up. I'm assuming you have a couple workouts each week. Personally I would include a long run (~20% of weekly mileage). Maybe one day is a steady run (6:20) and a couple others are slower, longer runs (7:00) and a day of recovery that is short and slow.
I feel like you'll see a lot of improvemnent if you get up to 50 mpw. You have essentially zero aerobic base right now.
It's a question of what type of runner you are.
If your body reacts well to longish easy runs and just tiny bits of quality then go with more and easier miles.
If you are more of a speedy runner and are able to bang out fast stuff every day I would go with less miles at a faster clip and more "quality" (although volume is some sort of qulity in my opinion, too). It would be very interesting to know your 100, 200, 400 and 1500/5000 times as well to determine what will work best for you.
Never race a 100 or 200, but i've closed a workout with a 150 in 15.8, and a 8x200 workout in 23. ive run 49.8 as a relay split for 400m.
mile 4:40(last time a ran that was when my 800m pr was 205)
5k 17:00(about 3 years ago).
I have only been running time trials and not actual races, trying to start racing again this indoor season.
If you are an 800-1500 runner then I do not suggest picking up the pace on your distance runs.
Just make your intense quality workouts more intense.
There may be one up tempo distance run per week but use that as one of your harder days.
Maybe add a mile to your easy run here and there.
Go 7 miles instead of 6 for example.
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