Hello ladies i will be sharing my progression, in 8th grade I went 2:17,4:39,4:55 any training advice will be accepted, none of that pssy sht I’m going all out to get faster and better so don’t be telling me I need to “have fun”. I’m 5’10 129 and been running since 7th grade I handle high mileage very well a couple months ago I was doing 65mpw for 4 weeks b4 I hurt my heel when I tripped, so I’m open for anything to make me quicker.
10 miles twice a day Monday- Saturday, and twenty miles on Sunday.
What speed, any speed work? I also do 800
Rico69 wrote:
Hello ladies i will be sharing my progression, in 8th grade I went 2:17,4:39,4:55 any training advice will be accepted, none of that pssy sht I’m going all out to get faster and better so don’t be telling me I need to “have fun”. I’m 5’10 129 and been running since 7th grade I handle high mileage very well a couple months ago I was doing 65mpw for 4 weeks b4 I hurt my heel when I tripped, so I’m open for anything to make me quicker.
Trololololololololol
I’m not trolling dude actually being serious can I have some advice
Rico69 wrote:
What speed, any speed work? I also do 800
Go full Japanese mode and do these at a 8 minute pace.
So wb tempos and long run please I would like advice
Rico69 wrote:
So wb tempos and long run please I would like advice
Tempo runs will be the long run. Do your long runs at marathon pace/effort (calculate this pace on vdot calculator from your shorter distance prs). Workouts: 10 x 1k @ 10k pace with 1k between your reps as your rest at a steady pace on Tuesday, and on Friday do 20 x 400m as hard as you can, with 400m easy. Everything else easy 8 minute miles.
This seems like not 800m, is there a speed workout
Rico69 wrote:
This seems like not 800m, is there a speed workout
You want 800m training? Here ya go:
Monday:
morning – seven miles, varied pace.
afternoon – circuit running (long cross-country intervals)
evening – easy five miles.
Tuesday:
morning – five miles, varied pace.
afternoon – repeat hill training
evening – weight training
Wednesday:
morning – seven miles.
afternoon – six miles, varied running and sprinting
Thursday:
morning – seven miles, varied pace.
afternoon – fifteen miles.
Friday:
rest
Saturday:
morning – five miles, varied pace.
afternoon – weight training
evening – five miles, varied running and sprinting.
Sunday:
morning – six miles;
afternoon – intervals, golf course.
Monday:
Am 8k pm 6-10 x 400 or 800
Tuesday: am 8k pm 8k at “peak speed”
Wednesday: am 8k pm with sprinters
Thursday: am 8k easy pm 30 min of sprint 30 sec, jog 90 sec
Friday: Rest
Saturday: am 10k pm 4-10k on track at “peak speed”
Sunday: 16k hard
https://runningscience.co.za/elite-athletes-training-log/herb-elliot/Ask your coach, not LR. 0/10
My coach can’t provide anything and summer track ends track ends soon, i chose not to do Xc because I know I’ll be able to run more without it
Sounds good but shouldn’t I build base first since track is about to end?
but I really doubt I’ll be able to handle until I do 2-3 months of marathon base so I’ll be able to hammer that out and recover quicker
Oh yeah since this is a progressive thread I just finished 5x5min with 1min jog @5:40
Just did a 20min tempo, plan on doing 15x1min w one min rest later tonight
I really like the el g method of two hard runs a day
Rico69 wrote:
I really like the el g method of two hard runs a day
That's a good idea, you should base your training off of a doper.
It’s not proven also I’m working my way up to where I could be able to recover
Okay on Friday I did
Pm: 5mile progression + drills+ strides
Pm:10k tempo+drills
Then on Saturday I did
Pm:5mile progression+strides
Pm:drills+10x400 with 30 seconds rest @1:11 average, did not feel very hard but definitely challenged