UPDATE
Had a little 800m race today. Ran 2:14.x felt pretty good. No major speed work besides hill repeats and endurance work. I took the advice from everyone in here that replied and mixed it all together. Aiming for 2:10 in the next couple of months. Im on Strava as well.
UPDATE
Today I had a lil over 4 Mile road race today. Hit another PR in 5K along the way (18:44). Took the first mile out pretty hard (5:45) then leveled off to 6:00 pace. The last mile was a killer because I ran into Stomach and GI issues. At cheese and drank milk the day before and payed for it. Last mile was in 6:20s. Thought i wasnt gonna make it but just held off the feeling. This year has been a real journey. I know 18:44 is world class but at least I'm seeing results. Wonder what I can do in a real 5K. Just wanna say thanks to all the people here on Letsrun for the advise on training. Next big road race is in January but there are a few smaller ones before that. Ill use them to target sub 18:30. Thats the next goal. But thanks guys. I uploaded the data to Strava if anyone is interested in my progress. I also put my workouts up there as well.
God Bless.
Here's the link from my last race.
Had a nice tempo run this morning. Fitness is starting to improve. I also noticed that I catch my breath pretty quickly after these type of runs. I have a summary on the page how I tackled this run.
Going for it... wrote:
983oh#A&* wrote:I don't think he sucks at racing, I think he is racing his repeat 800s.
Like someone said, you are a middle distance runner, don't let ANYONE talk you into trying to race the marathon. If you have your heart set on it, try it but don't be surprised if you hit the wall. Once you get this all figured out you may be able to approach 16 min for 5k.
You need to run a race every two to four weeks, no more than four. The weeks you don't race, you need to run repeat 1ks at your current 10k pace. You need to run longer (5 or 6 mile) tempos at about 7:15-20 pace. The hills are good, alternate them one week and a long run the next. Since racing a marathon maybe difficult for you, most likely you can limit your long runs to 12-14 miles.
I have actually been doing this EXACT same thing for about 3 weeks now. WOW!.The 5-6 miles at 7:15-20 pace. What a coincidence. Started running with a local group here and have seen some improvements thus far.
Here's my schedule:
Monday : 6 Mile @ 7:20 pace + Hill Work
Tuesday : 5-6 Miles @ 6:40 pace or 800m Intervals + drills etc
Tuesday : 6 Mile @ 7:20 pace or 60min Easy. Depends on how I feel.
Thursday : 5-6 Miles @ 6:40 pace or track intervals + drills etc
Friday : Easy day. Usually up to 70mins of easy running. I dont concentrate on pace
Saturday: Easy day or a Fartlek. Depends on how I feel. Almost the same as Friday.
Sunday: Long run 8-12 Miles @ 7:50-8:00 pace.
Current mileage is anywhere from 40-50 Miles a week.
Thanks for the post.
Dude, I am faster than you in both the 5K and 10K and train WAAAAAAY slower than you do. I am amazed you are not injured.
Going for it... wrote:
Had a nice tempo run this morning. Fitness is starting to improve. I also noticed that I catch my breath pretty quickly after these type of runs. I have a summary on the page how I tackled this run.
https://www.strava.com/activities/435419017
you just raced that tempo.
this may sound counter-intuitive, but you are working the aerobic stuff too fast and that is not the way to get fast. you don't have the aerobic base to support that. remember, you ran 40:xx for a 10k. you should be doing tempo runs at 6:40 pace.
either race a fast 5k/10k and prove you have what it takes to run 17:xx/18:xx, or train your aerobic system for what it is.
somebloke wrote:
Going for it... wrote:Had a nice tempo run this morning. Fitness is starting to improve. I also noticed that I catch my breath pretty quickly after these type of runs. I have a summary on the page how I tackled this run.
https://www.strava.com/activities/435419017you just raced that tempo.
this may sound counter-intuitive, but you are working the aerobic stuff too fast and that is not the way to get fast. you don't have the aerobic base to support that. remember, you ran 40:xx for a 10k. you should be doing tempo runs at 6:40 pace.
either race a fast 5k/10k and prove you have what it takes to run 17:xx/18:xx, or train your aerobic system for what it is.
I ran 18:44 this month down from 19:16 last month
cedes wrote:
Going for it... wrote:I have actually been doing this EXACT same thing for about 3 weeks now. WOW!.The 5-6 miles at 7:15-20 pace. What a coincidence. Started running with a local group here and have seen some improvements thus far.
Here's my schedule:
Monday : 6 Mile @ 7:20 pace + Hill Work
Tuesday : 5-6 Miles @ 6:40 pace or 800m Intervals + drills etc
Tuesday : 6 Mile @ 7:20 pace or 60min Easy. Depends on how I feel.
Thursday : 5-6 Miles @ 6:40 pace or track intervals + drills etc
Friday : Easy day. Usually up to 70mins of easy running. I dont concentrate on pace
Saturday: Easy day or a Fartlek. Depends on how I feel. Almost the same as Friday.
Sunday: Long run 8-12 Miles @ 7:50-8:00 pace.
Current mileage is anywhere from 40-50 Miles a week.
Thanks for the post.
Dude, I am faster than you in both the 5K and 10K and train WAAAAAAY slower than you do. I am amazed you are not injured.
Nah I didnt stick to this schedule at all. Ive been running way slower on some of my easy days. sometimes 9-10min mile pace or even a lil jog. Ive learned to go slower.
Next week I'm taking a down week where i just do easy running.
How can you run 2.14 for 800m but not able to run 5K sub 18 min?
justwondering_ wrote:
How can you run 2.14 for 800m but not able to run 5K sub 18 min?
Dont ask me, ask my legs. KML. :) :). I really dont know bro. I ran that 18:44 during a 4 mile race. Not a tru 5K. Like another poster said I probably have to give my Aerobic system a bit more time.
What kind of strength training or support training are you doing?
I'd highly recommend myrtle btw
Some nice improvements, but you are cut out for 800/1500, not distances. Your 8/15 times equate to low-17's for 5K. The good news is that you are currently very close to 18 minutes (I'd guess 18:05-10 on a track with good pacing), but that is still way behind your shorter times AND YOU ARE DOING NO SPEED WORK.
With decent coaching you could be running with college kids by next summer, no problem. I would even speculate 2:00/4:10 in a year. I ran 2:05/4:20 as a master barely being able to crack 26 for 200. You are strolling into this with 24-second speed.
Just sayin'
Have fun whatever you choose.
I read all the posts. I figured out what the problem is with you. Your iron level is low. Take some iron supplement and you will last longer and your legs won't give up on you. Good luck.
rundork wrote:
What kind of strength training or support training are you doing?
I'd highly recommend myrtle btw
None at the moment. I just stick to hills.
Jolly Rodger wrote:
Some nice improvements, but you are cut out for 800/1500, not distances. Your 8/15 times equate to low-17's for 5K. The good news is that you are currently very close to 18 minutes (I'd guess 18:05-10 on a track with good pacing), but that is still way behind your shorter times AND YOU ARE DOING NO SPEED WORK.
With decent coaching you could be running with college kids by next summer, no problem. I would even speculate 2:00/4:10 in a year. I ran 2:05/4:20 as a master barely being able to crack 26 for 200. You are strolling into this with 24-second speed.
Just sayin'
Have fun whatever you choose.
Thanks man. Track season is about to start in Jan. I just wanted to finish up with a few more road races to close out the year then probably focus more on the 1500.
justwondering_ wrote:
How can you run 2.14 for 800m but not able to run 5K sub 18 min?
It's called being aerobically weak. It happens when you train like a fool and fail to admit so.