Wed, April 21st, 2004, 11:29 AM
I saw this post about how to run 1 mile in 4 minutes, how do you do that? I just started running 2 weeks ago and my RHR is 60 for some reason and 1 time 80, all I can do right now is run 5kph at 75% for 30 minutes and that gets me to about 2 km. So its pretty pathetic. I'v ran 1 km in 6 minutes before but I wasn't heart rate training. Do you guys also do 60m dashes to improve you twich muscles and speed? Or do you just gradually increase the speed once your heart becomes stronger?Oh my work out is 30 minutes 5 days a week and 6 days every other week and I lift weights 3 times a week. My rhr ranges from 60-84, I take it multiple times during the day and after I sleep at least now exercising will maybe give me a consistent beat and eventually lowered in a couple of months. Even when I become a little excited like nwo it increaes to 80.
Wed, April 21st, 2004, 12:04 PM
Training for speed and heart rate training are very different things. If you want to train for speed ditch the heart rate monitor, and do speed, tempo and endurance runs.
To improve your 1k time you need to do more short sprints than 3k runs. Endurance is necessary to run a km but for that distance, speed training is what will improve your time. 1km is 2 and a half laps around a track. Since you are fairly new to running improvements should come fairly quickly. I suggest that you go sprint 400m(one lap) and time yourself. After a warmup of course. Totally forget about your heart rate. just run as fast as you can. If you are training to run faster, limiting yourself because of your heart rate(except in rare medical conditions) is just going to prevent you from improving. Make your initial goal to do 1km in 2.5 times that time. Basically train yourself to keep that pace for the entire km. At 5 kph it would take almost 5 minutes for a single lap, I am sure that you can run a lap faster than that.
So lets assume you run the lap in 3 minutes, set your first goal for 1km to 3*2.5 = 7.5 minutes. What you need to do now is to teach your body to run at that speed for longer. Break your running training into 3 formats.
Tempo Runs: Run 400m sprints at your goal pace. A workout should consist of 3 to 4 of these. So you will run a 3 minute 400m, rest for 5-10 minutes, then repeat. After 2 and a half of these you will have run a 7.5 minute 1km, just with some rest in between. Keep the rest sa short as you can and still keep the goal pace. Your rests should shorten over time.
Speed Work: Take half or quarter your tempo run distance and run all out sprints. I suggest working 100m. Perform 6 to 15 of these in a workout. With speed work you want to run as fast as possible. All sprints should be considerably faster than your goal pace. These will make running at your goal pace much more comfortable. And also make it easier to increase your goal pace next cycle.
Endurance Runs: Run 1.5 to 2 times your goal distance nonstop at a slightly uncomfortable pace. This will give you endurance to stick through the entire race.
Thu, April 22nd, 2004, 10:26 AM
whoa thanks alot for that I'll try that out but I don't have a track near by so maybe my treadmill on 10 km/h will do. Some of my friends are in cross country and I think they train with suicides and long endurance. Because they compete in metro division for 5k races or probably mor now. So would itd ve ok if I did normal runs for like 45 minutes and did your training every other day? Would switching routines still make me able to run long distances and improve my speed? Or should I do long distance first cuz I can only run 2k in 30 minutes :d_eek:. But I think I should run at least 3 more weeks to complete a month so I'm used to running at all, thanks.
Thu, April 22nd, 2004, 11:03 AM
It depends on your goals, for most people I suggest training for speed first. If you are weak in both speed and endurance, training for speed will improve both, but training for endurance does not necessarially improve speed.
My 3 suggested workouts
Tempo Runs: 1600m
Speed Work: 600m - 1500m
Endurance Runs: 2000m
If you want to focus as much on endurance as speed, increase the endurance run distance, or add another longer endurance run day.