I'm aerobically bad says Horwill, what to do

How old are you?

Many people need to be adults before they can reach the ideal trend.

Frank died so you don't have to worry about what he says anymore.

Your welcome.

20 years old

5 seconds is quite good for your times. Horwill said 4s for men and 5s for women, but that's only because women are slower. You'll be closing in on 4s when you mature.

Raising your mileage may work, but you may also lose speed, so don't chase just one goal.

My pace drops too fast. wrote:

How to improve my aerobic system? Do my easy runs at a faster pace? I run them know at average ~8:50/mile with hr average at 70% of max heartrate. Should I push the pace to 75% of max? Or should I run much more miles? Currently at 50 miles/week and 35/week in track season.

Thanks in advance.

I'd say some of both. 75% of max is a pretty useful effort for me. Definitely not all the time, and definitely more of a "training" pace than a recovery effort. I still do over half my easy miles at 70% or below, but it seems like adding in the 75% efforts get me fitter, faster.

Additionally, more miles, as you can tolerate them will probably help. I had to get up around 70 mpw before my race times lined up better. Even then, my half & full marathons still don't line up yet with my 5k & 10k.

Captain Oblivious wrote:

Frank died so you don't have to worry about what he says anymore.

Your welcome.

"you´re"

well,. wrote:

Captain Oblivious wrote:

Frank died so you don't have to worry about what he says anymore.

Your welcome.

"you´re"

You must be new here.

The Frank rule is hard to match. Me:

800m: 57

1500m: 63 (+6)

3000m: 71.5 (+8.5)

5000m: 75.9 (+4.4)

How to improve my aerobic system? Do my easy runs at a faster pace? I run them know at average ~8:50/mile with hr average at 70% of max heart rate. Should I push the pace to 75% of max?

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I assume that you use a heart rate monitor, so an easy way to safely increase the aerobic effort is to run for 3 minutes at 75% and then 2 minutes at 70% and repeat this pattern for the length of your run ... slight alterations to increase aerobic effort.

8:50 is much slower than you need to recover. You should vary it depending on how you are feeling, but in the course of most runs, you can start at 9:30 or a bit faster and then gradually drop down to mid 7s for the middle miles and even mid 6s toward the end. Your average should be closer to 7 on good recovery days and probably a bit under 8 on bad recovery days.

To sustain better from race distance to the next, there will be a variety of different race-specific workouts. For instance, you might do 3k pace 1200s for that race or 5k pace 6xmile with 200-400 jog for 5k races. However, a general aerobic development workout is the tempo, usually 4-6 miles or, by time, 20-40 minutes. You should be able to do 22 for 4M without too much difficulty, and I find it valuable to push these as a kind of force multiplier, allowing you to sustain a pretty hard pace for much longer than your mile repeats and the like, but whatever pace you take, 5:50/5:40/5:30/5:20, they should help a lot.