For all of freshman cross country I have been training to break 5:20 but I just can't. I usually go out to hard, so what can I do to fix it now that track season is starting?
For all of freshman cross country I have been training to break 5:20 but I just can't. I usually go out to hard, so what can I do to fix it now that track season is starting?
Build your base endurance and aerobic capacity. Not to be condescending but a 5:20 mile won't take much speed. The most important thing for you will be getting in your miles and doing some tempo effort runs. Listen to your Coach, get plenty of sleep, and stay healthy.
Its just I don't have a lot of speed, but I have a ton of endurance
run consistent mileage
make sure you're doing your strides
don't skip meals
get sleep
Mike M. wrote:
For all of freshman cross country I have been training to break 5:20 but I just can't. I usually go out to hard, so what can I do to fix it now that track season is starting?
What's your current PR? Basically, you need to spend some time doing race pace repeats to get the feel of the pace dialed in.
My current PR is a 5:27, but when I ran 1200s on Friday, I ran a 4:03, so I probably could have ran a 5:23
Mike M. wrote:
My current PR is a 5:27, but when I ran 1200s on Friday, I ran a 4:03, so I probably could have ran a 5:23
Okay; do this. Run 8 x 200m with 200m recovery. Hand your watch to someone else. Try to hit each 200 in 40, with your watch-holder giving you feedback.
Ok. I will try that. I will do that over winter break once track preseason has ended.
Mike M. wrote:
Ok. I will try that. I will do that over winter break once track preseason has ended.
I should mention -- take more recovery if you need it. This should not be a hard interval workout; the point is to be able to nail 5:20 pace.
As a side benefit, I think your mechanics at that pace will get better, further improving your shot at sub 5:20.
In your spare time, search the forums for training discussions by Jim Spivey (3:49 miler). He has posted a lot of good stuff on training to run fast but relaxed for the mile.
Thank you for the tips. I will definitly use them. Do you got anything else?
Make sure you are eating good foods, don't eat a bunch of candy and junk like that and make sure you do core. Core will help with your form. Also do not think about your pace while running in a race, get in the zone believe and just run. Try icing after your runs just by freezing 5 oz. dixie cups or whatever you have handy and rub your legs down after your runs. Make sure you stretch before and after your runs too. Good luck, you can do it.
At what point in the race do you feel like you suffer? You say you go out too hard but you have lots of endurance. Trust your coach. You're a freshman right now. You'll do it eventually, just be patient and train smart.
Try to actually race someone. Be competitive, feed off of each other, and if you are feeling good pass them and go for the next guy.
Mike M. wrote:
Its just I don't have a lot of speed, but I have a ton of endurance
Even so, lrcguru is right. Working on your speed is important, but the biggest source of improvement for you over the next couple years is going to be improved aerobic capacity from doing lots of running.
So the more you run, the faster you'll improve. A great way to run more is 'doubling' - run twice per day sometimes. Especially when you are on break and have time for it without sacrificing sleep or schoolwork. For example, if normally you'd be going for a 5 mile run in the afternoon on a particular day, also go for a 2 mile easy jog in the morning.
I also like 'waterisfortheweak's suggestions...but I would add, stay hydrated! lol
During the race for 1200s I run the first lap the fastest, then the second lap the slowest and then the third lap the second fastest. For the mile, my first and second lap are pretty similar, then my third lap is the slowest and my last lap is the fastest.
Mike M. wrote:
During the race for 1200s I run the first lap the fastest, then the second lap the slowest and then the third lap the second fastest. For the mile, my first and second lap are pretty similar, then my third lap is the slowest and my last lap is the fastest.
Focus on hitting your planned splits in the first two laps. Then, really focus on running well on the third lap. If you come out of the third lap excited that you are on/ahead of pace then the bell and the last lap will take care of itself.
The race is mentally won during the third lap.
When I compare:
"My current PR is a 5:27, but when I ran 1200s on Friday, I ran a 4:03, so I probably could have ran a 5:23."
With "During the race for 1200s..." I don't know what you mean.
If you can only race a 1200 in 4:03 or 81 seconds per lap, running 5:27 for the 1600 or mile is amazing. My guess is that you ran multiple 1200s at an average of 4:03 but how many 1200s did you run?
The most important thing you can learn this winter is to NOT race your workouts. You need to save the special extra effort that you only use when you line up to race.
I ran the 1200s in a workout, but when I ran the 5:27 I ran it by myself. So I think before the end of 2015 I could run a 5:18
No you don't have a ton of endurance, if you did you wouldn't struggle to break 5:20. A 15 year old who is fairly new to the sport isn't lacking endurance and your speed will naturally keep improving with physical maturity. At your age it's 90% endurance (mileage) and 10% speed, just keep running a lot.
Yeah I have a lot of endurance. I beat kids on my team that are really good in 8 and 10 mile runs. A mile is still technically a speed race. I run 50 miles a week.