Do the online runners schedules on "runnersworld" work effictively?
Question:As the title states, i am curious if anyone uses them well for hard workouts as well as the casual runner. Please post the original time you wanted to improve and the result of the training you did. Also if you have any additional side training or ideas for something creative that would help improve endurance and strength please make mention of them.
For reference...I run Track and Cross-country. I am an average track athlete with my best and favorite event being the mile. My PR is a 4:57 mile, in which i average 6th in my area. I am more focused on improving my cross-country time, which is a 5k in roughly 19:30 for a hard course and around 18:30s for a road race.
I train with my teammates according to my 2 coaches, occasionally run miles at home, and sometimes jog.
This summer i will be going all out; lifting weights, swimming, biking, hiking, training, deciding on splits, and pack running with the team leaders...do you think the training i currently have (w/o online) is overdone?
Answers:
Are most tracks that go around football fields, usually 1/4 mile?
well, this summer you should really get after it. summer is when most guys get fat, and the elites, get better. if you don't know alot about training, the runnersworld should be okay, but it would be better for you if you made your own schedule. if you have the slightest idea of how to train youself, make your own shcedule. you have to know what works for yourself, not others. you are like me. you like the mile, and the 5k. you really want to train for the 5k, because cross country is right around the corner. if you want to do well, you have to start soon.just my personal opinion, you don't have to listen, but here's what i'd do if i were you.
rotate weeks. week one should be mileage. week two should be intervals, week three should be medium distance, andweek four needs to be a recovery week. biking, swimming, jogging.
week 1: for the 5k, you need to put in some distance, have atleast two days of 10 mile runs. the other days, you need to run 3 miles in the morning, and mile repeats in the afternoon. you need one complete rest day, and then one day to jog, preferably at the end of the week. if you dont rest, you will overtrain. that is very bad.
week 2: intervals. fill the week with 400 repeats, 800 repeats, mile repeats, and have a couple of 2 mile runs in the week. for me, mile repeats, i rest inbetween for 60 seconds. 800s, 40 seconds, 400s, 30 seconds.
week 3: middle distance. this week should include a couple easy 5k's, lots of 3200s, and include some 30 minute fartlek runs. this week dont go for milage, go for minutes. 20 minutes, 30 minutes, and dont go past 40 minutes.
week 4: good ol' cross training. keep in shape, but make it restfull, not stressfull.
Hope this gives you a couple ideas. ooh and be sure you actively rest one week before your first CC meet.
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