My goal to become decent; a training log

I have those same goals, under 4:40 1600 and 10:00 3200. Might as well post my training here too.

Day 1- 4.5 miles @7:26

Day 2- 5 miles @7:33, strides

Day 3- 7.7 miles @7:45, strides

Day 4- 4 @8:33

Day 5- 3 @7:11 W/ CD @8:02

I started off this week going too fast on the first 2 runs. Yesterday (day 5) was my first moderate run and it felt decent.

goodluck friend. if you do infact get up to that mileage, I am sure you will PR big time.

Week 11/10-11/16

Sun: 5.25 @ 9:00/mi

Mon: 3.5 @ 8:59/mi + Strides

Tue: 5.25 @ 8:57/mi

Wed: 3.5 @ 8:51/mi + 8x8sec Hill Sprints

Thur: 5.25 @ 8:47/mi

Fri: 5.25 8:36/mi + Strides

Sat: 7 @ 6:45/mi (7:03, 6:51, 6:39, 6:46, 6:45, 6:38, 6:31)

Total: 35mi

Good week, long run was a good effort I never felt like I was going over the edge and I felt really smooth and in control. I didn't get in the gym this week due to time constraints but I did get to do some hill sprints on Wednesday. Next week I'm going back down to 30 just to keep it conservative then I'll go up to 40 the week after that.

Week 11/17-11/23

Sun: 4.5mi @ 8:43/mi

Mon: 3mi @ 8:12/mi + Strides

Tue: 4.5mi @ 8:44/mi

Wed: 3mi @ 8:45/mi + 8x10sec Hill Sprints + Weights

Thur: 4.5mi @ 8:25/mi

Fri: 4.5mi @ 6:58/mi + Strides

Sat: 6mi @ 6:38/mi 2 downhill, 2, uphill, 2 flat (6:40, 6:20, 6:41, 6:48, 6:49, 6:28)

Total: 30mi

All in all a good week the "long run" was a little harder than it should have been because that second mile was a little ambitous, and I went a little faster than an easy effort the day before and the 2 miles uphill were pretty difficult but it was pretty controlled the whole way. The hill sprints on wednesday were good and I can tell my basic speed is getting better so that should be helpful when the racing comes along in a month or two. Mileage was lowered this week just to keep it conservative but I'm going up to 40mi next week and I'm doing a 5mi race on Thanksgiving so that'll be a decent fitness check.

Week 11/24-11/30

Sun: 6mi @ 8:30/mi

Mon: 4mi @8:19/mi + Strides

Tue: 6mi @ 8:20/mi

Wed: 4mi @ 8:19/mi

Thur: 1mi w/u 5mi race in 31:15 (5:54, 6:02, 6:16, 6:38, 6:25)

Fri: 6mi @ 8:24/mi

Sat: 8mi @ 7:32/mi

Total: 40mi

This is a really good week for me, not a lot of quality unfortunately but it's the highest volume I've ever done in a week. The race was encouraging and definitely not a 100% effort but pretty close, the last 2 miles were uphill and in a headwind which I think accounts for a lot of the slow down. Also I was kinda sore today which is why I laid back on the long run quite a bit. Next week I plan on going up to 45 miles with hopefully a little more quality with some hill sprints and a some moderate/tempo miles thrown in the long run.

Nice job! Keep going.

Sun: 6.75mi @ 8:21/mi + Gym

Mon: 4.5mi @ 6:56/mi + Strides

Tue: 6.75mi @ 8:12/mi

Wed: 4.5mi @ 7:05/mi

Thur: 6.75mi @ 8:09/mi

Fri: 6.75mi @ 8:05/mi

Sat: 9mi @ 7:43/mi

Total: 45mi

Felt good this whole week and did a few moderate efforts at around 7 flat pace but I wanted to do my long run and do the last 6 miles really quick (~6:30) but I just felt like total garbage 1.5mi into that quicker part so I just decided to go easy on it rather than dig myself into a hole. This is the 2nd week of the highest mileage I've ever done and I plan on going up again to 50 next week before taking a down week (probably around 40mi)

Lol posting this one a couple days late because I forgot

Week 12/8-12/14

12/8 5mi @ 7:57/mi

12/9 5mi @ 7:11/mi

12/10 7mi @ 7:42/mi

12/11 5mi progression (7:44, 7:26, 6:50, 6:31, 6:08)

12/12 7mi @ 7:42/mi

12/13 6mi @ 7:39/mi

12/14 10mi @ 7:06/mi

Total: 45mi

Felt pretty decent on the progression; the last mile had a pretty big headwind to. The long run was good it was pretty easy on the way out and it a little bit of a moderate effort on the way back. All in all this training is getting boring but I think I'm building well and just have to be patient for when the real workouts begin. Planning on doing a little bit of a down week next week.

12/15 5mi @ 7:39/mi

12/16 4mi @ 7:33/mi

12/17 6mi @ 7:48/mi

12/18 4mi progression (7:01, 6:38, 6:14, 5:44)

12/19 6mi @ 7:33/mi

12/20 4.5mi @ 7:55/mi

12/21 8mi @ 6:54/mi

Felt good this whole week except Friday and Saturday I had pretty tired legs so I'm going to do the next at 40mi instead of going up and then after this next week I'll start adding more mileage if my legs still feel good.

My progression run ended up being a really great workout and I felt strong so that's encouraging I think I'll do that same workout again this week and see If I go faster!

this website is good for what youre posting

logarun.com

Thanks, but I kinda wanted to get feedback about my training from people on letsrun which hasn't really happened lol

that 5:44 last mile of the progression really suggests your fitness is improving especially since you didn't do too low mileage on the surrounding days, keep it up and i'll keep following! i would recommend increasing the mileage a bit more slowly at this point, though; to me it seems like you're increasing it a little fast and if you bump up mileage too quickly you can get strained or injured but only notice about 3-4 weeks afterwards when it's too late to do anything about it; that's how i got a slight hip injury that put me out for a while. you might even want to dip back into the 30's every third week just to make sure you stay healthy for the long season ahead.

Sorry, I misread the title of this thread. I though it was about wanting your goat to become decent. My goats like to climb on top of their shed but really aren't into distance running.

12/22 6mi @ 7:49/mi

12/23 3mi @ 8:11/mi + 30min Swimming

12/24 6mi @ 7:42/mi

12/25 4mi Progression (6:56, 6:28, 6:00, 5:50) + 4x200 w/200 jog rest (33, 32, 31, 28)

12/26 6mi @ 7:36/mi

12/27 6mi @ 7:57/mi

12/28 10mi @ 7:42/mi

Total 42miles

Lol posting this a couple days late but I had pretty tired legs for a lot of this week including the workout on Wednesday but my legs started to finally feel better on the long run and they've been definitely better this week so far I'm doing a time trial this Wednesday that I'm pretty hyped for to see how fast I can run of minimal real workouts and then I'm going to open up my season on 1/18 with an indoor 3200 I'm gonna hit 50mi this week hopefully.

good luck in your indoor race! it's good to see a lot of easy miles on the days when you're not doing fast stuff. glad to hear you're recovering, don't worry too much about hitting a 50 mile week, it's not some magical number that will make you a better (only a little margin if at all). good to see you focusing on the mileage at this point in the season, and very aerobic which is good :)

question: do you have an indoor season? or are you mostly using this as prep for outdoor?

12/30 7.5mi @ 7:20/mi over rolling hills

12/31 6.5mi @ 8:11/mi

1/1 1mi wu 3200 TT 11:24

1/2 7mi @ 7:36/mi

1/3 7mi @ 8:00/mi + 3mi on treadmill @ 8:20/mi

1/4 10mi @ 7:03/mi

1/5 6mi @ 7:54

Total: 50mi

Most mileage I've ever done in a week and I was initially really disappointed with the 3200 time trial but looking back it was super windy that day and I was the in the middle of the highest volume I've ever done. Combined with it being a super ugly positive split I'm confident I'm in shape for much faster. Looking to hit another 50mi this week and I just learned I'm racing an indoor 1600 on the 18th so to answer the question I'm doing indoor races but I'm really just training through them because outdoor is the big focus.

Thank you so much for sharing this thread! It has become very helpful for me to see as you progress through this, even if by a small margin(My guess right now is that you are more distance oriented and that is why you are not gaining as much as I do when I do base training! No offense of course, you are doing great. I love to see people who are ambitious! It helps me see what to do to break 5 in the mile!

-EGF

If you would not mind, could you please share your pre-race routine the day that you break 5 for the first time? I would love to see that, thank you!

-EGF

Nice week, congrats on the first 50. Sometimes doing a lot of aerobic running is good for physical fitness but not mental, if you're only doing hard efforts in races (think I remember you saying your 1 workout a week was long/progression run) that's a good time to focus on improving your mental strength. Since you're planning to train through these races, are you trying to go all out in them? Or is more like a 90-95% effort?
Also just to keep up some strength/form work I'd recommend doing short hill sprints/strides 4-6 times 1-2 days a week.