Dear letsrun
I am a 23 year old runner who is trying too PR again, after two seasons without good results
2011: good season in college with average 60 - 70 miles
1:54:3 - 3:52:1 - 8:24:3 - 14:27 - 30:24
2012: 50 miles average, because off two injuries lasting 5 and 6 weeks didn't ran great.
1:58:9 - 3:55:6 - 8:42:2 - 14:57:8 - 31:12
2013: 60 miles average with injurt off calf muscle, lasting 10 weeks.
53.2 - 1:54.7 ( got injured after 400 - 800 dubble ) - 3:56:1 - 14:45 - 30:59 - 47:00 ( 15 km ) 1:07:00 ( half )
2014: What could i run this season.
At the moment I run 60 miles a week and building up to 75 +/-
Run a tempo run on tuesday, track training at 3k - 10k speed on Thursday. Saturday is faster stuff as 800 - 1500m pace.
Sunday long run( 15 miles ).
Do strength training twice a week, one is a pylometric workout on monday, the other is weights on Friday.
rest of the days is filled with easy running, friday is a non run day, and every two weeks, monday completly off.
We then preform the pylometric session on Wensday.
The following workouts i have done recently
5*800 + 5*600 + 5*400
2:22 - 1:40 - 64 average with 2 min between 800, 90 sec between 600, 60 sec between 400, and 3 min between each serie.
5* ( 1000 - 300 - 200 ) Rest off 2 min - 60 sec and 3 min serie break.
Ran 3:03 > 2:59 - 47 > 45 - 30.2 > 28.1
3k - 5*500 - 1500 - 6*300 With 4 min after 3000 and 3 min between the other series. 90 between 500 and 60 between 300.
Ran: 9:20 - Between 1:28/1:26 - 4:24 - 45 with last two in
43.2 - 41.0.
Hope letsrun can tell me if I am ready to PR.
Aiming for
1:52 - Sub 3:50 - 8:15 - 14:15 - sub 30 min 10km and mabye aim for sub 50 min 10 miles.
Greatings
James Fernandez