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 way. you must have been on some terribly calibrated treadmills. I find they are pretty accurate even without a 1% incline. I used to do a lot of long interval repeats at the gym we had at my old job in a pinch. It was about 7-10 seconds off per mile, as I would do the same workout outside. I would adjust accordingly on race day.
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?
Congratulations on breaking 17:20 for the 5k! It's impressive that you achieved that time with a relatively low mileage of 15 miles per week (MPW). Increasing your mileage has the potential to help you improve further, but it's important to approach it gradually and with caution to avoid injury. Here are some suggestions:
1. Gradual mileage increase: Gradually increase your weekly mileage by adding a small amount each week, typically no more than 10% per week. This progressive approach allows your body to adapt to the increased workload and reduces the risk of overuse injuries.
2. Build a solid base: Before increasing your mileage, focus on building a solid aerobic base. This involves incorporating easy, conversational-paced runs into your training to develop endurance. Slowly increase the duration of these runs to improve your aerobic capacity.
3. Include a long run: Incorporate a weekly long run into your training routine. This run should be longer than your other runs and gradually increase in distance over time. Long runs help improve endurance and prepare you for the demands of longer races.
4. Consistency is key: Aim for consistency in your training. Regularly running four to six days a week, even if some runs are shorter, can be more beneficial than sporadic high-mileage weeks. Consistency allows your body to adapt and progress over time.
5. Mix up your training: Include a variety of workouts in your training plan, such as tempo runs, intervals, and hill training. These workouts help improve your speed, endurance, and running economy.
6. Recovery and injury prevention: Pay attention to recovery and incorporate rest days into your training schedule. Listen to your body and don't push through pain. Cross-training activities like swimming, cycling, or strength training can help improve overall fitness and reduce the risk of injury.
7. Seek guidance if needed: Consider consulting with a running coach who can provide personalized guidance based on your specific goals and running history. They can help design a training plan that gradually increases your mileage and optimizes your training.
Remember that every individual is unique, and what works for one person may not work the same for another. Listen to your body, be patient, and don't rush the process. By gradually increasing your mileage and incorporating smart training strategies, you can work towards further improving your race times while minimizing the risk of injury.
Considering that you're running just 0.5 miles for warm-ups and cool downs, that would be the easiest way to increase mileage. Go for 1 mile instead of just 0.5 miles, at least for the warm ups, muscles will be better prepared for the intense workload and reduces your chances of injury.
I'd just add a 2-mile run on one lifting day. Since it's under 15 minutes of work, it doesn't matter if you run before or after the lifting, but the devil hides in the details. Ideally, you prioritize what's more important for the day. Since it's a lifting day for you, lifting should come first in the long run (sorry for the pun). As you're just adding the 2-mile run, I'd run before the lifts, as you might feel weird to run after lifting, when muscles are sore. Once you got used to run before the gym work, you can switch the order and run the miles after, as a gym cool down.
Long run should be 20-33% of total mileage, and you're on the high end already. I would not extend that for now, maybe after you add one 2-mile days and extend the warm-ups and cool downs. You can easily win 5 miles per week (2 mile run + 1 mile extra per workout from WU/CD). Once you're at 20 mpw, you can extend the long run to 6-6.5 mi.
Get used to that level for couple of weeks, 6-8, make some notes about how you're feeling: eagerness and freshness to run the workouts, overall fatigue levels, mood swings etc. Error on cautious side and remember that it has to be fun, always, otherwise running more will temporarily will get you better times but long term you won't improve. If that feels good, you can add another 2-mile day or extend the existing one to 3 miles, maybe another mile for the long run, etc. Considering that you're at 15 mpw, even the 2-mi day is a big jump, that's why I'm mostly suggesting adjustments to what you have first and only then add new elements.
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.
Thank you! Will adding the easy runs also help with the lactic burn? That seems to be what holds me back most on races and fast runs, even if I’m not breathing hard at those paces.
intermittent updates are more than welcome if they align with remarks about the coaching you’re receiving.
Thank you! Any tips about how to find a good coach? Like what to look for? There seem to be a lot of randos offering running coaching online so it’s kind of overwhelming haha. Will keep updating. I registered a username for this.
He outs himself by trying to provide details, ironically in an attempt to make it more believable.
Guy says "15 mpw" in "3 days speed work and one easy long run per week"...
Then goes on to describe 5 mile workout day. Even if the workout days were only 4 miles each, that would only leave a 3-mile "easy long run."
OP is tied up in his own contradicting lies.
I’m not a liar which is the 5 mile work out day? I have one 5.5 mile run a week which leaves over 9 miles for other workouts. I provided a workout week
I think this is a troll too, but, in the event it isn’t, you already have the answers you need. If you double your mileage from 15 to 30 mpw, with running 6-7 days per week and going for really easy runs on your “off” days and, perhaps, increasing the long run a bit, you WILL get faster.
I think this is a troll too, but, in the event it isn’t, you already have the answers you need. If you double your mileage from 15 to 30 mpw, with running 6-7 days per week and going for really easy runs on your “off” days and, perhaps, increasing the long run a bit, you WILL get faster.
In fact, during the off season here, start by increasing your mileage, no real workouts. Increase the long run. Run every day. Do striders & hill sprints and run over hilly terrain. Start there. Then reintroduce speed once you are comfortable at 30 mpw+.
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.
Thank you! Will adding the easy runs also help with the lactic burn? That seems to be what holds me back most on races and fast runs, even if I’m not breathing hard at those paces.
Possibly, depending on what you mean by lactic burn. Or maybe you'll be able to run faster at the same level of burn. Either would be good.
I think this is a troll too, but, in the event it isn’t, you already have the answers you need. If you double your mileage from 15 to 30 mpw, with running 6-7 days per week and going for really easy runs on your “off” days and, perhaps, increasing the long run a bit, you WILL get faster.
I agree, but I found it easier to add mileage as a cooldown - maybe do a 1 mile warmup, but do a 3 mile cooldown instead of nothing. Adding more warmup can be good but leaves you more tired.
I think this is a troll too, but, in the event it isn’t, you already have the answers you need. If you double your mileage from 15 to 30 mpw, with running 6-7 days per week and going for really easy runs on your “off” days and, perhaps, increasing the long run a bit, you WILL get faster.
In fact, during the off season here, start by increasing your mileage, no real workouts. Increase the long run. Run every day. Do striders & hill sprints and run over hilly terrain. Start there. Then reintroduce speed once you are comfortable at 30 mpw+.
So you really want someone who has supposedly has been runnning ONLY 15mpw to start running EVERY day? That is a recipe for disaster...
Thanks. I hope you can consider me both respectful and skeptical at the same time, because you may realize that it's incredibly likely that an uncoached 17:xx runner is spending time on LetsRun on a Saturday -- this not being a website totally on the radar of the casual runner.
And if you've tried this, my apologies for insulting your intelligence, but I've taught and tutored lots of young people in various academic subjects, and lots of them feel as though they should just "get" it or not -- because some students actually do -- but it turns out that many don't learn that way. And many, many thrive when they find what works best for them.
You asked about running, and I gave my answer. But still, when you get a coach, try to work through the same level of consistency and good methods that the coach provides as you approach academics. Again, you may have already done this, so I don't want to frustrate you. But still, even though you might not find academic success on the level your running peformance indicates, I'd be willing to bet my life savings that you can be better than you ever thought possible.
Good luck with everything. And if things don't work out perfectly, remember how great it is to improve and enjoy the process of improving every day.
Good take. Also, it is possible/probable not many younger runners may be aware of this site. It seems to cater to die-hards.
In fact, during the off season here, start by increasing your mileage, no real workouts. Increase the long run. Run every day. Do striders & hill sprints and run over hilly terrain. Start there. Then reintroduce speed once you are comfortable at 30 mpw+.
So you really want someone who has supposedly has been runnning ONLY 15mpw to start running EVERY day? That is a recipe for disaster...
Yeah, actually I do. Or, more like, 6 days per week with one off. For someone who basically does speed work 3x per week, she would be much better off increasing her volume, and dropping some workouts for now, until she attains the new, higher plateau. Honestly, 30 mpw is not that much. Certainly not for someone who wants to be better.