What does the training look like to do this?
Discus please
Thx
What does the training look like to do this?
Discus please
Thx
Depends on:
Age, mileage, lifetime PRs, etc...
You should be able to break 10:00 on a track for 2 miles solo to run sub 16 on a road course.
10x400 in 70 with 1 minute rest is a good workout
5-6x 1k in 312 or faster with short rest.
Sub 16 has been my yearly goal for the last 8 years (I only missed it one year), and these are benchmark workouts. As I get older (37 now) I am running more to maintain the same fitness as when I was in my late 20s.
WhAt is your base mileage like?
During buildup?
My year round mileage is from 45-75 miles. That said, the blocks over 70 are aimed at Half marathons.
For a 5k I think you could get aaway with a 90-100 minute "long run" every other week.
Also, when I was stuck in the 16s, a key for me was to run workouts
Thx
Occasionally take my mileage up to 100-105 building a base...im a big lydiard fan.
Usually do hills on mondays then long intervals (1 miles x 5/6) or fartlek or tempo on thursdays
Long run Sunday’s
Looking to get some fast 5km in and go under 16:00
So yeah doing 400’s on track a good idea...
Ever do 95% sprints leading up to races?
Sharpening?
Wow. Your base is more than adequate.
Try this workout:
2 mile warmup with strides/stretching
2x200, 37, 34. 1 minute jog rest (just jog 200)
800 jog
1x1600
My posts keep getting truncated: sorry
1x1600 at 455-500
800jog
4x400 in 70-72 with 200 meter jogs in between
Boston is my home wrote:
What does the training look like to do this?
Discus please
Thx
To be sure to run sub 16 the weekly program looks like this:
mo: 6-8 miles at 7:00 mile pace
tu: 12-20 x 400m at 75 sec , rec= wait easy walking down to 120 bpm .
we: 6-8 miles at 7:00 mile pace
th: 6-8 miles at 7:00 mile pace
fr: Lactate threshold intervals of a total 6-8 miles and 5: 30 mile pace , recovery= 120 bpm.
sa: 10-12 miles at 7:00 mile pace
su: RESTDAY Good luck!
- The Wizard -
SUPERIOR COACH JS wrote:
Boston is my home wrote:
What does the training look like to do this?
Discus please
Thx
To be sure to run sub 16 the weekly program looks like this:
mo: 6-8 miles at 7:00 mile pace
tu: 12-20 x 400m at 75 sec , rec= wait easy walking down to 120 bpm .
we: 6-8 miles at 7:00 mile pace
th: 6-8 miles at 7:00 mile pace
fr: Lactate threshold intervals of a total 6-8 miles and 5: 30 mile pace , recovery= 120 bpm.
sa: 10-12 miles at 7:00 mile pace
su: RESTDAY Good luck!
- The Wizard -
Please don't post your cookie cutter advice and speak in absolutes.