i did a max 400m the other day, and i did 67s. Atm my 3k is about 12min, i want it down to 10. i run 50km/week with 1 track day 12x400 1.30/1.30 and 1 tempo day 6km 4.30 and rest is slow miles, where should my focus be set in my program?
i did a max 400m the other day, and i did 67s. Atm my 3k is about 12min, i want it down to 10. i run 50km/week with 1 track day 12x400 1.30/1.30 and 1 tempo day 6km 4.30 and rest is slow miles, where should my focus be set in my program?
i am 188cm and 88kg btw.
your 400 speed is not good enough for a 10, but probably a little under 11:00.
That you are running in it 12 says your aerobic is not very good.
More miles. Keep up with the tempo. Run your 400s closer to 1:20. You are too fast for 1:30 reps, unless you are only taking a 30 to 45s rest. If you want to run intervals at 6:00 pace, run 800s instead.
i would try to push to around 40 miles with a long run at 8 to 10 miles.
Thanks for the reply :) at the moment i am doing 90sec rest. i will try to bring the reps down to 80 secs.
ok so my aerobic base is still the main problem then i guess, i just feel like a lot of slow miles dont really helps me when its the faster paces, but maybe i just need patience. Im trying to add 5km per week, until i hit 75km week volume. And trying to add 500m to my tempo run every week until i hit like 7-8km.
Can you get down to about 83kgs?
Im currently trying to drop weight, my next run test (the 12min test) is 2nd sep. so im hoping to drop 4-5k before that, which will set me around 83-84
Micker wrote:
Im currently trying to drop weight, my next run test (the 12min test) is 2nd sep. so im hoping to drop 4-5k before that, which will set me around 83-84
4-5kgs in a month is an awful lot. until your weight really stabilizes it's tough to say what the appropriate goals should be, but 10-flat is technically possible off of a 67. it requires great stamina though.
A 67sec 400m is probably good for a 5:20 mile if you are fully trained with a good aerobic base. Keep in mind that building a good aerobic base takes a bit of time and experience so stay consistant with running. I am not going to lie, your weight is probaly slowing you down some too, if you lost 10kg (the healthy way, not starvation which weakens your running in the end) then that would help massively. Your bmi point is 24.9 right now, trained middle distance athletes temd to be within the 19 to 21 bmi point range. Keep your muscles strong because when/if you get your bmi down to peak racing shape then you are going to need good strength to weight ratio to stay i jury free and also have the physical strength to dominate races. You seem to be running 6 minute miles with relative ease and not a boatload of training (as your apparent lack of aerobic base tells me) so I’d say you do have some talent. Try doing some 400m repeats in 80sec or less with moderate to long rest. Or maybe 4 x 800m in 3:00 or less with 2 min rest. Build up to about 8 of these.
Try another track day of shorter reps, 10 x 200m for example or 150m hill repeats. On the 400s day try 1k repeats x 4 or 5 at 3k race pace. Build mileage to 60k a week or more. A 63-4 sec 400m is fast enough to run 10 minutes or under for a 3k race.
so you would remove the tempo run and have 2x track days instead?
I'm assuming your a male based on your height. It would be great if you could drop 10kg as that would really help. What is your age? If you're 60, you're doing great! If you're only 25, this is prime hobby jogger talent.
i am 26. I am male, and im kind of upper body heavy due to muscle mass. I dont train to become a runner, im under Special forces selection so i weight train, swim and ruck hike aswell.
my goal is to get around 79-80kg, i dont think i should drop lower than that, then i will start to get too light when it comes to strength, but i can easily drop to 80 without losing much if any muscle i believe.
I have run for 3-4 months or so. atleast with serious training.
I just have a high focus on my running atm, since its my weak side.