i need to get from 7.1 to 9.5 in 2 weeks is this possible? any tips plz :)
Answers:
Is 46:01 for 10 k good?
that is a tough goal for a two week period. Honestly I give it a 90% failure rate, but your garanteed to fail if you don't try. Obviously it takes more than just cardiovascular endurance. If the reason that you couldn't make it was because you're legs were tired it was probably lactic acid slowing you down. To improve removal of lactic acid our coach has us run a 2mile time trial, then we do workouts like half-mile repeats with 30 seconds rest at around 85% of our 2 mile speed. You shouldn't do a hardworkout like that more than every other day and you need a day off per week so you probably won't get more than 5 workouts in. Focus on running around that 85% speed in your workouts and if they seem easy at first just wait for the last few.
If you struggled at the end because you were out of breath I suggest doing distance runs. I don't really know how much you run or workout in a week, but I would suggest doing at least 20 minute runs every other day with one longer run like 45 minutes in there.
Good Luck, J12
Runners knee?
alternate sprint repeats and distance days. work on plyometrics. ( high knees, butt kicks, stairs etc) eat honey and sniff peppermint before you take the test. strech alot
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