i'm in good running shape. i run 6 days a week and throw in a tempo and some 800m repeats once a week.
anyone willing to give me a 20 day workout plan?
i can probably run a 4:45 mile right now, and maybe a 17:00 5k fresh off the h.s. cc season.
i'm racing a cocky college frosh that graduated from my hs two years ago, and a masters club runner that is a nice guy except for the fact that he claims to have run 3:50 in he mile when he was in college (i'm sure it's not true).
please help
he mile
3 weeks is actually 21 days
start doing repeats on hills, twice a week.
1 day do hills of about 800m , later in the week do 10 x 300m hill repeats, faster. not too steep.
for the next 19 days, run every day, alternating between 5 mile runs and 10 X 100. i ran 9:03 with 17 days of training at the age of 48 doing this
All i can say is dont change your current training schedule to drastically as it is too short a time span to see much dividends in your running and also run the risk of doing yourself injury few sharpener sessions is all i can recommend....
the week of race try doin 1mile,1200m,800m and 400m at your target race pace nothing to heavy as wanna run the race fresh anythin hard done last week is only taking away from the race this will just get your legs used to running at your race pace
Speed***Kills wrote:
for the next 19 days, run every day, alternating between 5 mile runs and 10 X 100. i ran 9:03 with 17 days of training at the age of 48 doing this
Absurd.
easy answer.. wrote:
start doing repeats on hills, twice a week.
1 day do hills of about 800m , later in the week do 10 x 300m hill repeats, faster. not too steep.
Where do you people live that everyone just happens to have an 800 meter hill handy?
stupid letsrunners wrote:
easy answer.. wrote:start doing repeats on hills, twice a week.
1 day do hills of about 800m , later in the week do 10 x 300m hill repeats, faster. not too steep.
Where do you people live that everyone just happens to have an 800 meter hill handy?
doesn't have to be exact...and it should be a gradual hill, not a steep one.
If there aren't any hills, find a country road with a freeway overpass. Run up one side, across the top and down the other. Rest and repeat 8-10 times.
Don't do hill workouts. Do track workouts. There's no time to gain fitnesss, you just need to focus on getting used to running fast on the track. Do a couple of 3K pace workouts, a couple of faster workouts, and maybe 2000m at 3k pace one week before the race. Some fast 200s will do a lot to get your legs used to the demands of racing on the track.
heartless wrote:
a masters club runner that is a nice guy except for the fact that he claims to have run 3:50 in he mile when he was in college (i'm sure it's not true).
Considering the NCAA record is only 3:52 (Sydney Maree 1981), it's not true. Maybe he ran "in the 3:50's", or else he ran a 1500 in 3:50.
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