I've never done a tempo or fartlek!!!!

Are you improving?

If you truly are wanting to get better at the 5k and 3200m, when you do an interval workout, run much further than 400m at a time. Do like 1600m repeats. For a tempo, run around 5:50-6:10 pace for 15-20 minutes and go further every few weeks (don't try to run faster than this). This is just some basics.

The year before my times were 11:59 for 3200m, 5:28 for 1600m, 2:28 for 800m, and 18:48 for 5k. I see improvement but I think I'm missing workouts and I think I can run way faster then the times I showed as of know. But yeah I'm improving but I think I can do more.

Thanks I should do more of those. My coach had us do interval workouts last year but I think 3 of them were over 400m.

Go to Amazon and buy the following books....

Daniels Running Formula, 3rd Edition by Jack Daniels ~$15

Training for Young Distance Runners, 3rd Edition by Greene and Pate ~$15

You don't need to read the entire books. Look in the table of contents and the index for the topics you are interested in... i.e., tempo runs. You'll also find sample workouts. Good luck.

You're not dumb. Tempos and fartleks aren't important, just focus on getting the MPW up.

Oh Thanks

helpthisrunner wrote:

The year before my times were 11:59 for 3200m, 5:28 for 1600m, 2:28 for 800m, and 18:48 for 5k. I see improvement but I think I'm missing workouts and I think I can run way faster then the times I showed as of know. But yeah I'm improving but I think I can do more.

That is huge improvement for just a year. Your training is clearly working. Do not change anything unless you stop improving. You have improved 1:00 in the 5k and about 30 seconds in the mile. That is crazy good improvement.

If it ain't broke, don't fix it.

helpthisrunner wrote:

Oh Thanks

That was another mistake.

Yes they improved for a while and then I started to just run repetitive times. I feel like I should've surpassed the times because those prs were my first races when I started a season and they didn't improve throughout the season. I either ran the same time or slower every time.

I told y'all i was dumb. LOL

helpthisrunner wrote:

Yes they improved for a while and then I started to just run repetitive times. I feel like I should've surpassed the times because those prs were my first races when I started a season and they didn't improve throughout the season. I either ran the same time or slower every time.

That's not a training issue. That's a recovery or energy issue.

helpthisrunner wrote:

Yes they improved for a while and then I started to just run repetitive times. I feel like I should've surpassed the times because those prs were my first races when I started a season and they didn't improve throughout the season. I either ran the same time or slower every time.

You lack on basic endurance, and your aerobic and lactate thresholds are weak. Add more easy basic mileage and 1-2 moderate progression runs per week, depending if you are in the base phase or not.

I figured that would be the case so thanks!

You can try the workouts on this site. They work your body all around and should definitely help with your goal.

Jimmy Cortez wrote:

You can try the workouts on this site. They work your body all around and should definitely help with your goal.

Quit spamming your crap. This has nothing to do with the topic.

Utilize Pure Hate

I've never done a burpee or had a red bull!!