What kind of training's program would be suitable to achieve the above?
I am male, 25 years old, weigh 85 kg and am 181 cm tall.
My current PB is 10:28.
How many miles and runs a week would I approximately need in order to break that record until next year June?
If I calculated it right that would amount to 3K in about 10:45 mins.
Is it even something that would be doable for me?
I hope somebody is able to help me out.
Thanks a lot in advance
You are right
Shikamaru1992 wrote:
What kind of training's program would be suitable to achieve the above?
I am male, 25 years old, weigh 85 kg and am 181 cm tall.
My current PB is 10:28.
How many miles and runs a week would I approximately need in order to break that record until next year June?
If I calculated it right that would amount to 3K in about 10:45 mins.
Is it even something that would be doable for me?
I hope somebody is able to help me out.
Thanks a lot in advance
In order to improve for 3k you need to focus on 4 training sectors:
A) aerobic fitness 10-20k+ runs at a steady but comfortable pace.
B) higher speed runs from 10-30 mins to improve maximal fitness conditioning.
C) long speed/sprint sessions to simulate desired race pace. So reps of 4 x 800m or 1k or 3 x 1200m, or 2 x 1 mile/5 mins.
D) raw sprint speed, 100m-400m, in short the faster you can move your legs (if you do A-C) the quicker you can run 3k. 8-10 x 150m for example.
Yes you can improve, but I would recommend planking, glute bridges, and sit ups in the morning. Your 85 kg is too heavy, taking 10 kg off your weight will help immensely. Avoid eating red meat every night, cut back on other things that put on the weight. Jogging most days will help and should be done on days that you aren't doing any of the above.
Subway Surfers Addiction wrote:
Shikamaru1992 wrote:What kind of training's program would be suitable to achieve the above?
I am male, 25 years old, weigh 85 kg and am 181 cm tall.
My current PB is 10:28.
How many miles and runs a week would I approximately need in order to break that record until next year June?
If I calculated it right that would amount to 3K in about 10:45 mins.
Is it even something that would be doable for me?
I hope somebody is able to help me out.
Thanks a lot in advance
In order to improve for 3k you need to focus on 4 training sectors:
A) aerobic fitness 10-20k+ runs at a steady but comfortable pace.
B) higher speed runs from 10-30 mins to improve maximal fitness conditioning.
C) long speed/sprint sessions to simulate desired race pace. So reps of 4 x 800m or 1k or 3 x 1200m, or 2 x 1 mile/5 mins.
D) raw sprint speed, 100m-400m, in short the faster you can move your legs (if you do A-C) the quicker you can run 3k. 8-10 x 150m for example.
Yes you can improve, but I would recommend planking, glute bridges, and sit ups in the morning. Your 85 kg is too heavy, taking 10 kg off your weight will help immensely. Avoid eating red meat every night, cut back on other things that put on the weight. Jogging most days will help and should be done on days that you aren't doing any of the above.
Thanks a lot for the tips I really appreciate it.
I am really surprised about this weight issue though.. I don't know if my ethnic background is the issue here (african). I often get comments that I am naturally "bigger" or "stronger" and even think that I can't really afford to lose any more weight..
Then again my weight was an estimate of what I used to weigh about 8 months ago as I am currently unable to get hold of a weighing scale. Since then I heard quite often that I lost weight.