here are some PR's:
22.9 200m,
50.9 400m,
1:55 800m,
4:18 1600m,
15:50 5k, off 30-35mpw
im aiming for sub 3:48 and sub 15 5k by july 2018
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i wanted to know which approach i should take to training since i know people respond to training differently and i think i have some good speed
here are some PR's:
22.9 200m,
50.9 400m,
1:55 800m,
4:18 1600m,
15:50 5k, off 30-35mpw
im aiming for sub 3:48 and sub 15 5k by july 2018 -
60mpw qualitanity
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70 mpw QUALITY.
Don't tell me that isn't an option. It is an option. -
Speaker of hard truths wrote:
70 mpw QUALITY.
Don't tell me that isn't an option. It is an option.
Came here to post this exact reply. -
GOML wrote:
Speaker of hard truths wrote:
70 mpw QUALITY.
Don't tell me that isn't an option. It is an option.
Came here to post this exact reply.
He should view it in terms of the number of quality miles each week or better yet total quality miles in a build up. Everything else is just recovery. As part of quality you can count any miles run within 5% of marathon pace.
If you run 50 mpw you’ll only be able to run so many quality miles. If you run 70 mpw than you’ll eventually be able to run more quality than at 50 mpw. Mileage is only a means to an end. It’s not the end of itself. More mileage leads longer workouts, more intervals, less recovery time between workouts, longer runs at marathon (AeT) pace, longer runs at HM/AnT pace. Etc etc. etc.
it’s not an either-or question it’s first 50 mpw of quality (x% quality miles), 60 mpw of quantity (y% of quality miles where y < x), then 60 mpw of quality, 70 quantity, 70 quality, etc etc etc. -
1. Build up to 80-85 mpw, most runs easy. Stay there for 3-4 weeks.
2. Drop back down to 70 mpw and introduce quality. -
Look up Arthur Lydiard. Put down a huge aerobic base of 100 mpw during the winter months and you'll be sub 4 min miler.
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i know people respond to training differently and i think i have some good speed
your speed is reasonable, but your speed endurance is weak. to run 50.9 400m but only 1:55 800m suggests a lack of speed endurance work. also, a 50.9 quarter would suggest you should be able to go under 4:10 for 1600m and your 5km time is weak for someone hoping to run 3:48. all this suggests that the question is not quality/quantity, but a shift in emphasis to more work at your 3km and 5km paces.
to run 3:48 by July is do-able, in my opinion. a 1:52 800m should also figure in your plans and the 5km time will tumble of its own accord. the thing to do is to decide which is your priority. you are at the point where you have to start training for a specific goal. 1500m or 5km, but not both. that is my advice.
Cheers. -
sub 348 wrote:
i wanted to know which approach i should take to training since i know people respond to training differently and i think i have some good speed
here are some PR's:
22.9 200m,
50.9 400m,
1:55 800m,
4:18 1600m,
15:50 5k, off 30-35mpw
im aiming for sub 3:48 and sub 15 5k by july 2018
I think you should aim for a sub 1.50 800 -
70 mpw is better than 50 mpw period.
The only cases where 70 mpw would not be better is if you injured yourself due not being ready for the volume, or if you purposely tried to make the workouts/schedule as bad as possible.
The volume on its own is important, but the dedication required to hit 70 weekly means the entire mindset behind the method is changing as well. -
80-90mpw quantity.
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50 quality, don't worry about 70 mpw. All you'll do is train yourself to run slow..... If you ran 15:50 off of 30-35 then a bump to 50 should help with the 5k. If your intention is to run fast in the 800 down then stick to lower mileage and better quality, the trick is proper rest too.
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Step 1 - 50mpw quantity
Step 2- 50 mpw quality
Step 3 - 70 mpw quanity
Step 4- 70 mpw quality
Fitness achieved -
Based off your PB's you are an 800m runner in the making (if that 22.9 is legit). I had very similar PB's in HS (but no way I could run 22s in a 200m), and ended up running 1:47 in college. With 22.9 footspeed you should be able to run minmium 48s 400m, and shoot for sub 1:50. 50mpw of quality is going to help you keep that speed, no need to push to 70 until much further down the road.
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Nice range. I was a sub 3:50 1500 guy with less speed (1:55 and 51ish 400) but more strength (25 min 8K and 14:40 track 5K). Never ran more than 60 mpw ever and wish I had, at least during the summer and winter.
I agree with the other posters that quality is key, but if you can prudently and slowly build up to 50 + upwards to 70 (and gauge from there) but keep the quality, I think you can unlock significant gains. The 23:xx studs on my CC team all had one thing in common: 90+ mpw (and more injuries of course). Does not sound like you are built for that type of mileage, but who knows. My main regret is not running more miles while also keeping my quality work intact. Would I have ever run faster than 3:47 on higher mileage? Would I have flirted with sub 14? Maybe, maybe not. But I will never know and wish I did. -
50 mpw QUALITY + 70 mpw quantity
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The answer is that you do one and then the other.
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since you are more speed based currently the more mileage the better to an extent
i would work up to 70. the pace may be slower than you think but eventually your body will adapt and the pace on your runs will pick up, so as others have said no reason you can't eventually hit 70 quality miles. HOWEVER be careful and build to it, don't just start running 70 mpw and killing all your runs (recipe for disaster), build up into it. -
With those Pr's if I was coaching you I would tell you to forget about the 5k and concentrate on 800/1500.
That being said you could go up to 70 in general prep, precomp 50 and less than that in the comp phase. -
your 800 should be much better. i ran 1:52 off similar mile and 5k times but only 52 second 400 speed. high quality 800 training (40-50mpw, speed and strength work throughout the year) will get you better 200-5000. Don't neglect your speed. It's a valuable tool. Don't listen to these sloggers who want you to run 80mpw so that you can post about your 1:19 half marathon on strava. BE GREAT.
