Re: Running question
- From: "Steve Freides" <steve@xxxxxxxxxxxxxxxxxxx>
- Date: Thu, 31 Aug 2006 12:50:00 -0400
"stryped" <stryped@xxxxxxxxxxx> wrote in message
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You all know what I have been doing with training and that I want to
run a 5k the last weekend in October. The more I look at my times, the
more I want to improve. Part of it is I want to make everyone in the
family surprised and proud. (Especially my kids). I have waffled from
wanting to beat my best time 3 years ago to wanting to get in the top
20 for my age group to getting in the top 10 for my age group. Now,
after looking at last years 5 k results, wanting to win or at least
get in the top 3 for my age group.
But, last year, the top 3 places were all in the 21 minutes catagory.
Yesterday, I ran 3.2 miles in 25:15, which is my best so far. (The 3.2
miles was calulated by the odometer in my truck so not sure how
accurate). Is it even conceivable to be able to get my time in the 21
minute catagory between now and then? Or am I just asking for
disappointment?
Other than just running more miles, (which I am trying to do) are
there
techniques or strategis I should be employing? I really appreciate any
legitimate help.
Jack Daniel's book, "Running Formula" is _the_ book to put together a
training program for yourself. I set my own 5k PR after using it as my
training guide. If you're training right, you ought to be good for
20-30 second per mile faster than a hard training run when race day
arrives. I always felt like my "tempo" runs were pretty much race-like
efforts for about 5k distance, but when they're part of a program that
includes faster interval work and some base mileage, plus a taper
leading up to the race, you should be able to do better than your most
recent hard training run. That run saw you average about 7:50 per mile.
If you can manage 7:20/mile, that'll get you about 22 and change for a
5k.
Of course, you can ask on the newsgroup rec.running, but you'll find
many people there who also use the Daniel's book. There is nothing
quite like it out there as it give very specific advice for what paces
to use for various types of training in a typical week.
-S-
http://www.kbnj.com
.
- References:
- Running question
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