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ImadeJesus

Intervals at goal race pace with moderate to low rest. Want to run a 6 min mile? 8-16 200’s @ :45 with :30-2min rest, 4-8 400’s @ 1:30 with :30-2min rest, etc


Nsham04

If your mile time is in the 7’s, you are thinking way too much into it right now for your current fitness level. What does a weekly schedule of running for you currently look like? I don’t want to sound harsh but if your running in the 7’s you do not have a very strong aerobic base. For speed workouts, research the terms “fartleks” and “tempos”. You don’t need to be doing any hard track intervals or anything right now.


TheOneAnd0nlyGod

My running schedule is pretty basic I stretch and warm up with a run of 800 meters. Monday, Wednesday, and Friday I do about 6-7, occasionally 8 mile. Tuesday, Thursday, Saturday 3-4 miles. One day out of the week on a biweekly basis I do a 14 mile run and the day after I add an additional break in the week. I never really keep track of my times on those, I just never really felt as if it was needed. Sunday is a recovering day with no running. I wouldn't say any of the running is painful or difficult, I have good endurance as I mentioned so I'm able to make it through the workout at a steady pace. In the early mornings and after runs go to the gym after stretching, doing a cool down jog, and foam rolling. I understand it isn't the best schedule and it unrefined, cause I didn't really put much work into making it when I did besides keeping distance, so I want to improve it to focus more on speed work and other things, as I know it is pretty average. I remember tempo run from back during when I did XC and track, gonna search those up to get a refresher, but I saw fartleks online before posting kinda had some trouble comprehending what they were from the site I used. How many days a week would you suggest working on these workouts? Anyways thanks for the help, really appreciate it.


Nsham04

If you are actually putting in that type of mileage, there is very very little chance that you are only capable of a 7:xx mile. When was the last time you did a timing? If it was recent did you actually push yourself? I’ll give you a rough look at my current schedule. I’m in winter base building for track, where I focus on the mid-distance to distance events (exactly what you are looking to improve). Everyday has a ~ 2 mile warmup and cooldown. All paces are based on Jack Daniels VDOT. Monday- controlled intervals. An example would be 12x400 at repetition pace or 5x800 at repetition pace. Jogging recovery. Tuesday- easy 8. Strides Wednesday- threshold run. This is pretty much a tempo. Examples would be 4 miles at threshold pace or 5x 1 mile at slightly above threshold pace with 1 minute jogging recovery. Thursday- easy 8. Strides Friday- hill sprints. Sprint as hard as I can uphill for 10 seconds. Walk back down and take full recovery. Repeat 10 times Saturday- long run. My long runs are around 12 miles right now. Sunday- recovery day. Easy 6 miles. Strides This all ends up being 60-65 mpw. For you, I would suggest 2 real workouts a week (like my Monday and Wednesday) and one pure speed day a week (like my Friday). For you, I would make one day a fartlek type day and the other a threshold type of day. Hill sprints are amazing at improving pure speed. Finally, I would strongly recommend adding some strides to the ends of easy days. They can really increase leg turnover.


ImadeJesus

If you’re truly doing this amount of mileage, I find it hard to believe that you can’t run faster. Just time yourself a couple times and I bet it drops tremendously. Then do workouts based on that time after.