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Re: my advice

Re: my advice

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Posted by Bryan on October 02, 1999 at 23:51:40:

In Reply to: my advice posted by Karen on September 28, 1999 at 17:14:24:

: As a competitive runner, I honestly feel that neither of your options is the best way to reach your goal. Neither method alone will make you significantly faster. There are two components to running better - one is endurance and the other is speed. You need to train both to improve your time. 2.4K in 10:15 is about 6:53 mile pace. To increase your speed, you need to run at a faster pace than this, but over a shorter distance than you plan to run (2.4K). For example, I run a 5K in 19:25 (6:15 mile pace), and when I practice, I run miles in 5:50 - 6:10, half miles in 2:40 - 2:50, and quarters in just under or at 80 seconds. Running shorter intervals at a faster pace trains your body to run fast, and it also makes your goal pace (6:53) feel slower. If you don't like running on a track (where 4 laps are a mile) you can train speed in a less structured environment. For example, if you ran fast (maybe 90% effort) for 6:30-7:00 (depending on your current fitness level) you could consider that a mile interval without ever actually having measured out a mile. The other component you need to train is endurance. It is difficult to run 2.4K the best you can if you never run more than 2.4K. I don't know where your endurance stands now, since you have a year it is unimportant because you can start slowly and build. These runs should be done slower than your goal pace, a good guideline is about 1 1/2 minutes slower than your goal, which would put them at about 8:20-8:30 mile pace for you, although you should start them slower and try to build to this pace. Hopefully you either can estimate about how fast you are going or else you run where somewhere where there are mile marks of some sort, otherwise figuring out your pace may be difficult. But if you can't, just try to run at about 70% effort level. Start these runs at about 20-25 minutes depending on your fitness level and build them up gradually. Also, don't run the same amount of time for all your runs, have some shorter and longer runs in there. Finally, on occassion you may want to run a 2.4K to measure your progress towards your 10:15 goal; however, you generally should not be training by running this distance. I hope some of this information has been of use to you and best of luck with your training. Keep me posted on your progress.

Thanks a lot. I have had some similar advice to this on another site - although not quite as detailed as your reply. Unfortunately I live in an area without a track - so I have to run along a road. Wish me luck! Thanks again.


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