Iran 2 long runs a weak of 9 and 10 mile
Three tempos of 6k
And 4-5 interval training with one fartlek
What should i do to get in 16s 5k
I ran my personal best 2 months before my aim was to run 16 : 40 and 1k was 3:15 pace and 2nd km was 3:12 3rd was slower 3:20 i felt tired and last 2 was 3:27
pi/10
Excellent if you're a girl.
But if you're a guy? Do you know where you are, kiddo? Most of us are in the top 3 percentile in competitive running.
Compare to the average Let’s Run runner that is weak, because all of them go sub 13:30 since they were 13 years old.
sameerpatil07 wrote:
Iran 2 long runs a weak of 9 and 10 mile
Three tempos of 6k
And 4-5 interval training with one fartlek
What should i do to get in 16s 5k
I ran my personal best 2 months before my aim was to run 16 : 40 and 1k was 3:15 pace and 2nd km was 3:12 3rd was slower 3:20 i felt tired and last 2 was 3:27
No, it’s not “ok”. It’s a crap time.
Ignore the oddballs.
It's very good for a 14 year old, keep with it??
sameerpatil07 wrote:
Iran 2 long runs a weak of 9 and 10 mile
First, I didn't realize Iran makes their citizens run twice a week.
Second, when did a ten mile run become a long run?
Allah Akbhar my young fella.
How do get faster?
12 week winter base phase
4 week transition phase
4 week peaking phase
12 week winter base phase:
Lots of easy mileage, with one tempo/longer intervals once a week and some shorter reps once a week. Not much something like 5 x 300m on a grassy field after a easy run once a week. Than twice a week do some short hill reps or strides after a easy run. Tempo/longer intervals i.e. 8k tempo or 8 x 1k or 4 x 2k.
4 week transition phase:
Slowly reduce volume and increase volume of your workouts. I.e. instead of 5 x 300m at the end of a easy run do 12 x 400m and decrease the volume of your longer intervals and increase the intensity
4 week peaking phase:
Drop your volume even more. And increase the intensity.
sameerpatil07 wrote:
Iran 2 long runs a weak of 9 and 10 mile
Three tempos of 6k
And 4-5 interval training with one fartlek
What should i do to get in 16s 5k
I ran my personal best 2 months before my aim was to run 16 : 40 and 1k was 3:15 pace and 2nd km was 3:12 3rd was slower 3:20 i felt tired and last 2 was 3:27
That's an excellent time for a 14-year-old, and the splits are decently even as well. I hope all those workouts weren't all in the same week. To get better, just keep running more without getting injured. Two workouts of any kind (including long runs) in a week probably all you need. Easy runs the other days. Good luck.
sameerpatil07 wrote:
Iran 2 long runs a weak of 9 and 10 mile
Three tempos of 6k
And 4-5 interval training with one fartlek
What should i do to get in 16s 5k
I ran my personal best 2 months before my aim was to run 16 : 40 and 1k was 3:15 pace and 2nd km was 3:12 3rd was slower 3:20 i felt tired and last 2 was 3:27
Cut the Fartlek crap! The amount of intervals at 5k pace at same 4-5 miles . Run easy runs 5-7 miles in between , the long run 10 miles ( You have plenty of time to put on more mileage up threw your running years, don`t need more right now at age 14, it`s important you don`t drain yourself out in early years. ) Do LT- intervals instead of sustained tempos at amount of 5-6 miles. Good luck!
SUPERIOR COACH JS wrote:
sameerpatil07 wrote:
Iran 2 long runs a weak of 9 and 10 mile
Three tempos of 6k
And 4-5 interval training with one fartlek
What should i do to get in 16s 5k
I ran my personal best 2 months before my aim was to run 16 : 40 and 1k was 3:15 pace and 2nd km was 3:12 3rd was slower 3:20 i felt tired and last 2 was 3:27
Cut the Fartlek crap! The amount of intervals at 5k pace at same 4-5 miles . Run easy runs 5-7 miles in between , the long run 10 miles ( You have plenty of time to put on more mileage up threw your running years, don`t need more right now at age 14, it`s important you don`t drain yourself out in early years. ) Do LT- intervals instead of sustained tempos at amount of 5-6 miles. Good luck!
I'd much rather have a young athlete do a fartlek run out in nature as opposed to grinding intervals around a track. Me personally much rather run a 10 mile fartlek run through the woods as opposed to a track session. Plus you are much more likely to burn a athlete out mentally through a track workout as opposed to a nice hard hilly fartlek run through the woods.
Sand Dunes wrote:
SUPERIOR COACH JS wrote:
Cut the Fartlek crap! The amount of intervals at 5k pace at same 4-5 miles . Run easy runs 5-7 miles in between , the long run 10 miles ( You have plenty of time to put on more mileage up threw your running years, don`t need more right now at age 14, it`s important you don`t drain yourself out in early years. ) Do LT- intervals instead of sustained tempos at amount of 5-6 miles. Good luck!
I'd much rather have a young athlete do a fartlek run out in nature as opposed to grinding intervals around a track. Me personally much rather run a 10 mile fartlek run through the woods as opposed to a track session. Plus you are much more likely to burn a athlete out mentally through a track workout as opposed to a nice hard hilly fartlek run through the woods.
Who said it must be on track?
thats what I ran when I was 13 or 14 years old for the 5k. I finished my high school running career with a low 15s 5k at woodward park and a sub 4:10 1600 later that year.