Run-Down Forums

[Patrik]

Hello, I've just started training at 2.5km, and my goal is to go below 9 mins. What would be the fastest way to archieve that goal? I can train pretty much every day.

[Dan]

Hi Patrik,

Seems to me you want to be conditioning your body to hold 86 second pace per 400. You can get there basically one of two ways:

1) Work on endurance and mileage, picking up the speed as you build a solid base.

2) Run intervals at that goal pace and steadily increase the distance, holding the pace as long as you can.

Of course, you can and should mix those approaches to some degree.

Dan

[Patrik]

Ok, thanks for the quick reply, I just read the part of the website about proper rest. Can you recommend any workout for hard days and easy days?
Also, I have to say it's really a great site you have =)

[Dan]

Hi Patrik,

You're welcome, and thank you.

My choice for workouts would probably be comprising your training of roughly one-third of each of the following:

1) tempo runs at 6:00 to 6:30 per mile pace, doing one to two miles

2) long runs (pace not important) of 6+ miles

3) intervals at slightly faster than goal pace, i.e. 400m repeats at 80-85 seconds

Dan

[Patrik]

Thanks again Dan, is there anything I can do indoors to help my running times? Because here (Sweden) it's been raining pretty much non stop this week, so I haven't been able to do alot of running.

[Dan]

You can do general fitness stuff: pushups, situps, lunges, jumping jacks, 30m accelerations, etc. Depends a lot on how much indoor room you have to work with.

Dan

[Patrik]

Can you please explain what "lunges" and "jumping jacks" are, since I'm from Sweden I have no idea what it is.

[Dan]

Uh-oh, this could be a challenge to describe without visual cues...

Lunges are like an extended stride, while walking. Step forward with your right leg, drop your left knee to the ground, hands on hips, torso upright, and keeping your right knee directly over your right foot when you are fully extended. Come back to a standing position, preferably keeping the bulk of your weight on the forward leg, then do the same for the other leg -- slow and steady movements. Start with about 10 each leg and increase the number as your legs become accustomed to it (some people can start higher without getting too sore).

Jumping jacks, hmm... When you "jump," you are not jumping up so much as you are kicking your legs out to the side. Start with your legs together and your arms hanging at your sides, then jump and spread your legs in the landing position (about 2 feet apart, or roughly .6 meters ). During that process, your arms come up over your head, swinging them up to the side. The next jump brings your feet back together and your arms back to your side. You should have your weight over the ball of your feet at all times. I don't know who came up with the name, but it can make for a good supplemental workout.

For an even higher degree of difficulty, you can add side jumping jacks. I'll leave that to your imagination.

Dan

[Patrik]

Ok, I think I understand =) Thanks Dan

[Dan]