Antonio Cabral wrote:
Yes he didn´t. Most of his runs were just easy runs.
30kms lolng and fast seems to me too much for a beginner. But you can run fast runs as SPECIAL workouts. If you are a FT runner i advice you to take some short breaks of walk or easy jog during the long fast run.
Thank you kindly for your suggestion, and I understand your position. Also, I'm sorry about the loss of your friend.
From the old Hadd threads, I think Hadd liked 200s at 5k pace with 200m fast jogs rest.
You say you are FT but how fast are you for say 400m?
Definitely FT. I haven't run an open 400 since high school, but I'd guess 52-high, maybe 53. I can run a couple of 25 second 200m repeats toward the end of a workout like 14-16x200m. My 800m time is 1:58.1, and I'm training for 1500/5000m.
Just to be clear, being FT doesn't necessarily mean that you're extremely fast at short distances. Thanks for the workout suggestion.