post collegiate guy wrote:
Oldsub4,
I'm a post collegiate runner who after taking some time off after graduation (a few years ago) I'm now getting a lot more serious and I'm gaining fitness quickly. The question I have is what do I need to do to get my speed back? I was a 50.x/1:52/3:50/8:35/14:55 guy in college. Since college I've run 15:10 and a 68:45 half marathon off of 3 months of solid training last year. I've just been doing base mileage the past few months and I've ran 31:45 for 10k so far this spring.
I want to get back on the track next spring with the hope of running sub 3:45. What do I need to do between now and the end of the year to put myself in a good spot to chase this goal next year? I feel like I'm lacking power that I used to have. I'm still young so I don't think I've lost all my speed just yet (25 years old). I was capable of running 3:44 in college but had some bad luck. Thank you very much in advance, I appreciate the help.
Post collegiate guy
PCG
Continue to build back your aerobic base, but also start at the basics of speed as well to wake up that system. i would have at least two of your shorter run days end with drills and strides for the summer and early fall, and then start working in a quick 3x200m after runs....literally start at 36-34-32, and slowly move your way down to 30-28-26 while you are in base phase. high knees, buttkicks, kick-outs all musts ---4x50m twice per week. By the time you get to Dec-Jan you should see the 400m speed return.