As you venture to 12:40, please keep us posted with links to your race results.
As you venture to 12:40, please keep us posted with links to your race results.
13:32
FutureOlyGoldMedalist wrote:
scrub wrote:Kid, calm down I broke 14:40 when I was 16 and was only doing a 10 mile long run. My PR when I started running 3 years prior was 24:xx. I can say I'm more talented and still I'm still not a cocky little sh*t like you.
Well, you definitely started it :D
What's your lifetime PR?
13:32
Nice, link?
That's Great!
FutureOlyGoldMedalist wrote:
Nice, link?
I don't need to prove anything. I've ran my days and you're not going to ever, but keep us updated.
scrub wrote:
FutureOlyGoldMedalist wrote:Nice, link?
I don't need to prove anything. I've ran my days and you're not going to ever, but keep us updated.
That's hilarious. There's no reason why I should believe you without proof, you know that. Don't insult my intelligence.
Take your own advice troll.
Mile PR is 4:19, 2 mile is 9:15
runner dad with advice wrote:
I'm going to reply as if this were a serious question.
What you need to do is:
* Listen to your coach. If your coach is a total idiot (many HS coaches are), they'll probably do too much speed work and not enough miles. Find someone knowledgeable to help you. They'll probably suggest something like--Supplement your training will doubles 2X a week and a long run 1X a week. Ramp your mileage slowly. Listen to your body. Be sure to not just do LSD. Include some training at / near race pace.
* Pray that you don't get injured. Running the volume and intensity of miles to run 13:40s breaks most (like 80%+) guys.
The chances of you clearing all of these hurdles is low. Maybe 2%. But it can be done. Good luck!
How many miles per week are we talking? 80/90/100?
Jon Orange wrote:
So you think are capable of 12.40s?
Well maybe you are, but I would wager a large sum that you will lose interest after a few years, before you even beat 13.30
Do you want to take that bet?
Define "large sum"
Running on soft sand and running with military boots had the biggest impact on my performance.
And above all, the order of training type.
Let me explain why.
Most people heard about the term "strength", but not everyone actually know the role of strength.
When you run, the balance and stability are critical. A weak leg will destabilize the body position. On the other hand, if the legs have enough power to keep the body straight without much effort, all muscles involved in motion will work more efficiently, therefore improving performance at a faster pace.
Now, if you do strength training, the muscle fiber expands and gets tighter.
This way you lose muscle plasticity, and become a bit rigid.
What I found to be the ideal plan, is to have a training cycle of 3 types of training, for example:
- 2 weeks aerobics, with 40% hills, soft sand, or heavy military boots. In addition, do high knees sessions, butt kicks, or try jumping rope. The goal of jumping rope is to preserve as much as possible from the muscle plasticity.
- 2 weeks of aerobics only and eventually increase mileage, if necessary. Also continue the work on muscle plasticity (see above).
- 2 weeks of aerobics combined cu 20% of intensive exercises, like intervals, tempo, or strides.
Then repeat the cycle.
The logic of this training cycle is this:
Build strength, to develop stability. Then do mileage, to improve aerobics and flush the rigidity caused by strength training.
Finally, when everything is cleared, do intensity to improve anaerobic capacity.
This is the peak of the training cycle and could be followed by a race.
Otherwise, since you reached the upper limit, you need to add more strength, for the next level of intensity.
I hope it helps someone.
Bump. How’d it go? Olympic gold in 2021? Should be a sub-13 guy by this progression.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year