Why I am not able to race faster?

how muh kilometers u running per week?

run further and intenser, has worked a treat for me - try breaking down your 5k time. endurance is key!

use miles rather than km

what is up with these rest times? do you have a coach?

teddy2000 wrote:

how muh kilometers u running per week?

run further and intenser, has worked a treat for me - try breaking down your 5k time. endurance is key!

Winter - around 80k/week

Spring, Summer - faster workouts around 60 - 70k

My personal on 5k was around 16:45 on road...

Thanks for suggestion! :) Any more help is appreciated :)

Yeah i do :D these two were more likely tests or pre-race training... But when i am not racing i have less rest (most of the time jogg, or max 3m)

teddy2000 wrote:

how muh kilometers u running per week?

run further and intenser, has worked a treat for me - try breaking down your 5k time. endurance is key!

How can you advice him to run further and more intense? He is only age 15 for sake!

The guys problem is obvious! He is running too intense for his individual present capacity......wrong individual paces.

Remember the words from Bruce Tulloh " When you are young first try out to see what you can do by running one workout per day. Then when you have achieved good results it`s time to go for the sky"

COACH J.S

J.S wrote:

teddy2000 wrote:

how muh kilometers u running per week?

run further and intenser, has worked a treat for me - try breaking down your 5k time. endurance is key!

How can you advice him to run further and more intense? He is only age 15 for sake!

The guys problem is obvious! He is running too intense for his individual present capacity......wrong individual paces.

Remember the words from Bruce Tulloh " When you are young first try out to see what you can do by running one workout per day. Then when you have achieved good results it`s time to go for the sky"

COACH J.S

So you think that i am training too hard and then i can't race well because i am used to run harder? Other examples of my training 2*5*400m 1:09-11 1m rest between each/3btw series, 2*4*300m apprx 47 1m rest/4min... 2*5*200m hills 29-31 slow jog 200mbetween each/ series walking down200m... Can send more if it'll help...

And still my 3k goes like 1k splits 3:14,3:22,3:22 just can't get faster or hold the pace od the first one... Dont know why... I think that i should be able to race at least around 9:45... But dunno why i can't..

I am sorry that i won't respond we have bedtime here, so see ya in 7hours... :)

You don`t have to send more. Your basic problem is 1) You are not doing any threshold workouts! 2) You have to extend the amount of 400m intervals up to 15-20 of them ( can in beginning be done in 2 sets of 7-10), and you have to do them at your individual best maxVO2-pace.

J.S wrote:

You don`t have to send more. Your basic problem is 1) You are not doing any threshold workouts! 2) You have to extend the amount of 400m intervals up to 15-20 of them ( can in beginning be done in 2 sets of 7-10), and you have to do them at your individual best maxVO2-pace.

Thank you very much, in the begginning of racing season, early spring, i am doing harder workouts 15*400 (you're right i never did 20 of them)... Now week before end of racing track season we're doing something what i can call more likely tests... So i will go at my max... Currently my Garmin watch shows that i have VO2 max around 64... But i am not sure about it... When i am doing trainings i am most of the time around 170-200 bpm... (Max 211, resting apx. 39, lowest resting 32)

So i often feel i am at my max... But still, thanks for advice with those 400 i will be doing more of them...

VO2max at 64.0 is just a value for your maximum oxygen uptake.....not the same as maxVO2-pace! Don`t forget the most important....you must start to do threshold intervals or sustained runs of 5-10km.

Magic summer

You are not racing well because you are training wrong.......wrong paces and to much anaerobic.

The Future

J.S wrote:

you must start to do threshold intervals or sustained runs of 5-10km.

^this

You're not as stupid as I thought.

I tell you something......A "stupid" when it comes to middle-longdistance coaching have zero chance of coaching a 14.35 guy at 5000m (age 16) done in the states, down to 28.20 at 10000m at high altitude in just 1,5 year.

J.S wrote:

VO2max at 64.0 is just a value for your maximum oxygen uptake.....not the same as maxVO2-pace! Don`t forget the most important....you must start to do threshold intervals or sustained runs of 5-10km.

Magic summer

Thanks I finally understand what you thought... I needed it to be explained... Not native speaker and translator didn't give me the right answer for threshold, i will talk with trainer about it... We did some thresholds (just like 5of them for ex. 8km 3:40/km) And i remember i was in better shape, we were running some cross races and quite often i was like second or third (never first, always there was ať least one national champion... but two months ago we stopped doing them... So maybe that's the deal..! Thank you very much!

J.S wrote:

I tell you something......A "stupid" when it comes to middle-longdistance coaching have zero chance of coaching a 14.35 guy at 5000m (age 16) done in the states, down to 28.20 at 10000m at high altitude in just 1,5 year.

Once again thank you for your advice, i will do more thresholds and longer intervals...

Could you give me example of 1-2week training? I would like to compare my plan and plan of yours... If i will follow your advice, could i run under 9m next year? Because i see your guy had a big improvement..

If you really want to Run faster ,you need to first set your daily goal ,take proper training ,Learn proper Running Techniques ,make you body flexible for Running and than check the results.

Example of training week:

monday: 10 km easy steady pace

tuesday: 15-20 x 400m , check Daniels VDOT for right individual pace.

wednesday: 8-10 km easy steady pace

thursday: 10-12 km easy steady pace

friday : 10-12 x 1200m at threshold pace (check Daniels VDOT pace for threshold pace)

saturday: 15-20 km easy steady pace

sunday: RESTDAY

The New Line

by J.S

If you follow that basic I guarantee sub 9 min with your good talent! :)

The one and only J.S