These workouts, the way you report them, and your use of “these boards” and “ OP,” along with the story overall, leave me amazed and delighted. I look forward to seeing your reports back on your progress.
These workouts, the way you report them, and your use of “these boards” and “ OP,” along with the story overall, leave me amazed and delighted. I look forward to seeing your reports back on your progress.
I’ve been reading letsrun but I haven’t reached out for advice yet. IDK why people don’t believe me. I’ve just had horrible luck regarding training in my running
These workouts, the way you report them, and your use of “these boards” and “ OP,” along with the story overall, leave me amazed and delighted. I look forward to seeing your reports back on your progress.
I’ve been reading letsrun but I haven’t reached out for advice yet. IDK why people don’t believe me. I’ve just had horrible luck regarding training in my running
It's because of just how good the numbers you've offered suggest you to be. If it is all true, you should see it as high compliments and faith in your potential capabilities, and therefore encouraging. You'd have the potential to be great (competitive at NCAAs) - it's just uncommon for this sort of situation to arise.
As for actual advice for how to train better, it would also help to have some retrospective. What has worked well for you in the past? What has not? Where are your limitations you can work on? What event do you want to be your best? Your mileage and workouts given would suggest that your success comes from anaerobic training, so you kind of implied for yourself that more easy miles would help there. You'd need to be very cautious in adding it (injury risk).
Hi, I broke 17:20 for the 5k (am female) twice in the last year with running 15 MPW. I noticed reading the boards here that the elite runners run MUCH more. Would I be able to get much faster by running more? And how to do this without getting injured?
No. Never run more than 20mpw or your uterus will fall out. Unless you’re a trans man, then you don’t have a uterus and you’ll never be a real woman.
Yes. Please provide workouts, times and overall distance covered with warmup/cooldown for all 4 days. That would be a pretty great time for a male running 15 mpw. For a female that’s absolutely stellar if true.
Last week
Monday: 0.5 mile warm up and cool down, 3x1 mile, 3 min rest
1 5:34.9 2 5:34.8 3 5:34.6
Tuesday: 0.5 mile warm up and cool down, 1200-mile-1000-800 with 3 minute rest after the 1200 and mile, 2:39 after the 1000
1200 4:03.6 1600 5:32.4 1000 3:21.4 800 2:29.9
Thursday: 5.5 miles easy in 33:45
Saturday: 10x300 with 45 second rest (ran on the treadmill), 0.5 miles warm up and cool down. I ran 12.1 mph for 1-6 then, increased to 12.2-12.3-12.3-12.4 for the last four
Last summer I was in a race with a 19 year old who ran 17:09. She also never ran more than 15 mpw ( I saw her strava). However her training wasn't as hard as this. If this isn't bs then you can probably run a lot faster.
I’ve been reading letsrun but I haven’t reached out for advice yet. IDK why people don’t believe me. I’ve just had horrible luck regarding training in my running
It's because of just how good the numbers you've offered suggest you to be. If it is all true, you should see it as high compliments and faith in your potential capabilities, and therefore encouraging. You'd have the potential to be great (competitive at NCAAs) - it's just uncommon for this sort of situation to arise.
As for actual advice for how to train better, it would also help to have some retrospective. What has worked well for you in the past? What has not? Where are your limitations you can work on? What event do you want to be your best? Your mileage and workouts given would suggest that your success comes from anaerobic training, so you kind of implied for yourself that more easy miles would help there. You'd need to be very cautious in adding it (injury risk).
Thank you. When I tried in the past to run long slow miles I just got slower overall, so that didn’t work for me. And doing just speed work (no long run) didn’t turn out well either because I got slower over the mile and upwards. So that’s why I have this combination of speed work plus the one long run. I think my biggest limit is that my legs start burning in hard efforts, even if I’m not breathing hard at all. The event I want to be best at is I guess whatever I have the best ability in. I said in another post that my speed is crap but I can run 5.5 miles in under 34 minutes and that pace feels super easy (not breathing hard at all) so maybe I’m better at endurance? I like racing 5ks, and I doubt I have the speed needed for the 1500/mile. Steeplechase is out because I would fall on my face (no coordination and not tall enough)
Do a 200 meter time trial at your track and I'll let you know
My 200 speed is incredibly crap. I was at 32 seconds last time I tried this.
well, you're not going to be running 17:20 for 5000 or whatever you've done if you can't break 32 in the 200 and only running an avg of about 2 miles per day.
also, are these times all from a treadmill? the mile splits you posted are a bit suspect being within tenths of a second of one another.
ultimately, your basic speed (of which 200m is a great indicator) serves as the ceiling which all other distances can be theoretically calculated from
My 200 speed is incredibly crap. I was at 32 seconds last time I tried this.
well, you're not going to be running 17:20 for 5000 or whatever you've done if you can't break 32 in the 200 and only running an avg of about 2 miles per day.
also, are these times all from a treadmill? the mile splits you posted are a bit suspect being within tenths of a second of one another.
ultimately, your basic speed (of which 200m is a great indicator) serves as the ceiling which all other distances can be theoretically calculated from
No just the 300s were on the treadmill. I was also surprised that the miles were so close together, but I have a Garmin that gives me the pace so that helps me keep a constant speed. But usually I’m not that consistent. Two weeks ago I did the same workout and ran 5:37.7, 5:35.7, 5:38.9.
well, you're not going to be running 17:20 for 5000 or whatever you've done if you can't break 32 in the 200 and only running an avg of about 2 miles per day.
also, are these times all from a treadmill? the mile splits you posted are a bit suspect being within tenths of a second of one another.
ultimately, your basic speed (of which 200m is a great indicator) serves as the ceiling which all other distances can be theoretically calculated from
No just the 300s were on the treadmill. I was also surprised that the miles were so close together, but I have a Garmin that gives me the pace so that helps me keep a constant speed. But usually I’m not that consistent. Two weeks ago I did the same workout and ran 5:37.7, 5:35.7, 5:38.9.
Treadmill pace absolutely cannot be trusted. Every one I’ve used is 30-60secs per mile off.
No just the 300s were on the treadmill. I was also surprised that the miles were so close together, but I have a Garmin that gives me the pace so that helps me keep a constant speed. But usually I’m not that consistent. Two weeks ago I did the same workout and ran 5:37.7, 5:35.7, 5:38.9.
Treadmill pace absolutely cannot be trusted. Every one I’ve used is 30-60secs per mile off.
I just ran the 300s on the treadmill because it was raining hard. Otherwise I always run on a track or around my neighborhood
Yes. Please provide workouts, times and overall distance covered with warmup/cooldown for all 4 days. That would be a pretty great time for a male running 15 mpw. For a female that’s absolutely stellar if true.
Last week
Monday: 0.5 mile warm up and cool down, 3x1 mile, 3 min rest
1 5:34.9 2 5:34.8 3 5:34.6
Tuesday: 0.5 mile warm up and cool down, 1200-mile-1000-800 with 3 minute rest after the 1200 and mile, 2:39 after the 1000
1200 4:03.6 1600 5:32.4 1000 3:21.4 800 2:29.9
Thursday: 5.5 miles easy in 33:45
Saturday: 10x300 with 45 second rest (ran on the treadmill), 0.5 miles warm up and cool down. I ran 12.1 mph for 1-6 then, increased to 12.2-12.3-12.3-12.4 for the last four
Do you run at all on the other days? If not, you might try, say, 20 min very easy the other days. Add these in over the course of four weeks, one extra day at a time. See if you feel a difference after 6-8 weeks.
Monday: 0.5 mile warm up and cool down, 3x1 mile, 3 min rest
1 5:34.9 2 5:34.8 3 5:34.6
Tuesday: 0.5 mile warm up and cool down, 1200-mile-1000-800 with 3 minute rest after the 1200 and mile, 2:39 after the 1000
1200 4:03.6 1600 5:32.4 1000 3:21.4 800 2:29.9
Thursday: 5.5 miles easy in 33:45
Saturday: 10x300 with 45 second rest (ran on the treadmill), 0.5 miles warm up and cool down. I ran 12.1 mph for 1-6 then, increased to 12.2-12.3-12.3-12.4 for the last four
Do you run at all on the other days? If not, you might try, say, 20 min very easy the other days. Add these in over the course of four weeks, one extra day at a time. See if you feel a difference after 6-8 weeks.
No on the other days I do strength training ATM. Should I do the runs before or after strength training? Or just leave out the lifting entirely?? Thank you for the advice!
Do you run at all on the other days? If not, you might try, say, 20 min very easy the other days. Add these in over the course of four weeks, one extra day at a time. See if you feel a difference after 6-8 weeks.
No on the other days I do strength training ATM. Should I do the runs before or after strength training? Or just leave out the lifting entirely?? Thank you for the advice!
Do you run at all on the other days? If not, you might try, say, 20 min very easy the other days. Add these in over the course of four weeks, one extra day at a time. See if you feel a difference after 6-8 weeks.
No on the other days I do strength training ATM. Should I do the runs before or after strength training? Or just leave out the lifting entirely?? Thank you for the advice!
Keep the lifting; what you're doing now is working. My suggestion is just to add a little bit to what you're doing. I think there is a big difference between no run and a short easy run.
As to order, I'd say run, then lift. But you can try it both ways and see what you prefer, and what works better.