As a sophomore I was my team's 9th man and ran a 5K PR of 16:40. I want to be top 5 as a junior and break 16 minutes. I plan on doing 99.9% of my workouts with my teammates but what is the one workout that you have done to help you or your athletes break 16 minutes? Thanks!
lol
Wafind reak16 wrote:
As a sophomore I was my team's 9th man and ran a 5K PR of 16:40. I want to be top 5 as a junior and break 16 minutes. I plan on doing 99.9% of my workouts with my teammates but what is the one workout that you have done to help you or your athletes break 16 minutes? Thanks!
It's not one workout, it's the combination of your training, recovery, rest, and diet over time that results in fitness changes.
You have to fins out what works best for you but in general a simple approach is during off season you bring up mileage some (maybe 10-15 miles over last off season), and include some tempo runs, fartlek efforts, strides, sprintwork, and some maybe some light track sessions.
Once you are in season you'll have your coaches workouts to guide you. As long as you have been improving well, then just keep following that.
this fastest wrote:
lol
What's so lolable?
I know one workout won't make the difference by itself but I really want to improve so I thought I could ask runners who hace already broke 16 what was their best workout. I'm hoping me with my coach and teammates pushing me I will break 16 anyway but with suggested workouts of experienced runners I should get their faster and ultimately run faster.
Ask your coach what to do because if you are 16:40 as a soph and only 9th man he knows what he is doing. And quit asking advice on the internet.
Or just run 70 to 80 miles a week with 5 morning runs of 4 miles and a long easy run of 12-15 miles once a week. For about a year and a half and if you can handle that without stress fractures you will be running 15:40 as a junior.
run at least 40 seconds faster next time.
and train a lot in the meantime. Run track, break 10:00 in the 2 mile, run sub-4:30 in the 1 mile. That will tell you if you are getting there.
At your age, the more of this type of work you can do the better: http://amzn.to/1emSRxO lots of great stuff for you
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