I ran 16:57 with quite slower track PRs than you (5:01 mile, 2:20 800). In your case bumping up to that level of mileage will be a good start.
I ran 16:57 with quite slower track PRs than you (5:01 mile, 2:20 800). In your case bumping up to that level of mileage will be a good start.
iooop wrote:
Bullet the Blue Sky wrote:
For improving strength over a longer distance, an easy introduction is to just pick one day a week and run at least half of your run at 30 sec per mile faster than your easy pace. If that goes well, then next week same pace, but add a mile (or a specific amount of time like 5 min) to the fast part of your run.
Thank you. Do you think I should do that and a tempo run in a week because the thing is I struggle a lot with tempos. That’s why I hate doing them I don’t know what pace to run. Like some days 6:40-6:50 mile pace for 3 miles is not that bad but other days I am super tired after the first mile
If it's hard, then that's definitely something you need to work on to improve.
This is your tempo run - 30 sec per mile faster than easy pace. Look at all of your runs for the week. Take the avg pace in runs where you didn't make an effort to run at a specific pace. Use that as a reference for "easy" pace. Subtract 30 secs. That's your "tempo" pace. Can you run 3 miles at that pace? It should be challenging, but not difficult. You should not be gasping for air with burning legs. You should be able to talk in short bursts, but not full sentences. If you can't run 3 miles at that pace, go 10s / mile slower. When you can run 3 miles at that pace, 3 weeks in a row, speed up by 5-10s /mile. It may take 8 weeks until you can run 3 weeks in a row. That's OK. It's part of the process.
Do you think it would be a good idea to instead of doing 3 miles at tempo pace I break it up. Like 1000-1600 repeats at tempo pace. Just so I get use to running the pace because I feel like the reason it is hard is I’m not use to it. Like I’ve always pretty much ignored the middle area. So I have never really run in the 6:30 to 7:20 range.
Do u think it would be a good idea to one week what you said to do then the next intervals at tempo pace.
Your idea of running 30 seconds slower than my easy pace would put me right in the area of where I start to feel uncomfortable since most of my have an average pace of around 8 minutes sometimes faster sometimes slower.
Being slightly uncomfortable is exactly the point. No intervals. Do it as a continuous run.
iooop wrote:
Your idea of running 30 seconds slower than my easy pace would put me right in the area of where I start to feel uncomfortable since most of my have an average pace of around 8 minutes sometimes faster sometimes slower.
I very much disagree, with the number of miles that this person is planning on running and the mile time they've been able to produce I think it would be a very drastic improvement but if they do what they're saying then I totally think it will happen.
I thought I would come back here and update you on how my training is going I’m currently right around 40 miles a week I decided this is probably where I will stay. I have also been doing 1 tempo a week and I have gotten way better at them I’m pretty much running my 5k or pace for 4 miles at a tempo effort. I have been doing my tempos at between 6:10-6:20 pace.
Do one long run a week between 10-12 miles. Start easy and drop the pace until by the end you’re averaging 6:50 or better.
Another great aerobic workout is to do a 10miler hard once in a while—at maybe 6:30 pace.
That mile time doesn't match the 5k time at all. I'm guessing that 19:10 isn't recent. You should be able to run sub 17:10 with a 4:51