I ran 16 flat this year in cross and 16:08 on the lavern gibson course. I was doing around 40 miles a week all summer to my PR. I want to really improve and get good this spring....should i do two workouts of tempo or some type or lactic threshold aerobic improving runs a week? then a long run of 10-12? also what should my easy paces be? is this a possible goal? also core everyday and lifting. any advice or help please give to me! 60-70 miles this winter max miles?
Your goals are pretty far fetched, but I do not known how difficult this Lavern Gibson XC course is. What are your previous track PRs? Shouldn't your coach who helped you get to 16:00 be able to help you train for those times?
he wants a reserved approach so reserved PRs. and i ran 4:25 last year off 35 miles
he wants a reserved approach so reserved PRs. and i ran 4:25 last year off 35 miles
xc123xc wrote:
he wants a reserved approach so reserved PRs. and i ran 4:25 last year off 35 miles
If you have ran 4:25, but only 16:00 in XC; you're not very aerobically developed. Build up your miles comfortably. If you have been running 40 mpw, try to shoot for 50 plus. That means slow the pace down so that it does not tire you out. The accumulative distance ran day after day should cause you to be tired, NOT the pace. Start doubling if you can. Once you are comfortable with your higher weekly mileage, add in one 8-10 mile tempo at marathon pace. Eventually add in a second if you are feeling good. Otherwise, one marathon pace tempo, strides 2-3 times a week, and a long run of 20% of your weekly miles.
That should set you up to be fit going into the pre-and early- season where you can add in the lactate threshold, vo2max, and faster work.
Lavern Gibson is a nasty course. sub 16:10 is above a 180 speed rating, id say he's pretty fit on the distance side maybe not 9:15 fit but getting there.
chill... wrote:
Lavern Gibson is a nasty course. sub 16:10 is above a 180 speed rating, id say he's pretty fit on the distance side maybe not 9:15 fit but getting there.
Like I said in a previous post, I have no knowledge about the Lavern Gibson course. I was coming from the viewpoint that it was a fairly normal XC course where 16:08 would not be anywhere near equivalent to 9:15. What I said still applies. Running a 9:15 is hard.
Lol that course? About as fast as can be.