Running again

[Ben Kenobi]

My concern is to improve my 3 mile time because that's the relevant distance for the USMC PFT. I only do interval work for that goal, not because I specifically want to improve my 400m time.

What interval work are you doing at present, and for what distances? Your problem is not endurance. You are past the point where 'endurance' is the issue if you are running 6 miles under say an hour.

Your problem is sustaining intensity. That's what interval training does, it extends the time that you can run as hard as you can, and helps you push past the wall.

How far are you running intervals at present? How many of them do you do in a session?

Also, they would be expected to run a 2:42 800m... I'm nearly a minute slower than that!

Yeah, that's telling me you are dying about 600m or so into it. So you have to work on your interval training. Your 400 should be a bit faster too, because that's the base on which everything else is based on.

I know you're going to call me a crank, but if you can consistantly put in sub minute 400m times, then you can work with that to help drop your times for everything else. It's your foundation, and you want that to be solid.

[Ben Kenobi]

It makes no sense. My 400m translates to a 2:42 800m. But I'm running a 3:32. How the hell? I was beat at the end of those 800m, too.

What are you doing right now for interval training?

[Al B. Sure!]

I've recently been following Crossfit Endurance's system which concentrates on interval training with short (200m) and longer (800-1000m) intervals. You only run 3x a week on that program so I've been adding a 4th day that's a longer run to build up some more mileage.

Over the past week, I've done:
6/13: 5 mile (44:38)
6/14: 8x200m 2 minute rests (36,34,37,38,39,39,40,40 seconds)
6/15: didn't run
6/16: 4x800m 3 minute rests (3:32, 3:38, 3:34, 3:45)
6/17: didn't run
6/18: 3 mile (24:01)
6/19: didn't run
6/20: didn't run
6/21: 4x800m 3 minute rests (3:32, 3:34, 3:38, 3:50)

Coming up... I'll do a 3-5 mile run on one of these days without a scheduled run
6/22: no scheduled run
6/23: 10x200m 2 minute rests
6/24: no scheduled run
6/25: 3 mile
6/26: no scheduled run
6/27: no scheduled run
6/28: 10x200m 90 second rests

[Ben Kenobi]

That's why you're having troubles. Try 400m intervals in place of the 200m intervals.

Try doing 4x400m intervals in the same session.

I used to do the following:

M W F

Intervals Mondays 4x 400, Fridays 4x 400

Wednesday, 5+ miles untimed.

Tuesdays - Thursdays. Some other type of aerobic exercise. Swimming, play soccer. Something fun. Low intensity.

Don't do anything on weekends.

You'll really start to notice, after your 5 mile runs, you'll be able to run them without tiring.

And don't run when it's so hot. Run in the evenings or at night. You're doing yourself no good.

[Al B. Sure!]

The basic formula of 2 interval days and 1-2 long days is similar then.

Thanks.

[Ben Kenobi]

Yep, you're welcome. Hope it helps and you can get over the hump for the USMC.

You're 84 percent of the way there, so you've done most of the heavy lifting.

[Al B. Sure!]

84%? What's with the exactitude?

[Ben Kenobi]

Ratio of present best time with what you need.

[Helsey]

My running distance is 2 Km in 30 minute, and my aim is 5 km in 45 minute.
I hope I will achieve my goal in 6 month, What do you think?

[Al B. Sure!]

My running distance is 2 Km in 30 minute, and my aim is 5 km in 45 minute.
I hope I will achieve my goal in 6 month, What do you think?

The slowest spambot in the world.

[Jon Miller]

Other than running up a mountain, I didn't exercise for 2 weeks. I ran ~22 minutes last night. Will run to work in a bit, probably 25-30 minutes.

JM

[Al B. Sure!]

I was following the current Crossfit Endurance training cycle with a 2-week delay. Turns out today's workout (which I would have been doing 2 Thursdays from now) is 400m sprints so I think CFE was trying to build up to 400m's by doing 200m's first.

I did do 3x400m today with 2 minute rests. On the bright side, I recorded my best 400m ever but the rest were ugly:
1:10, 1:27, 1:39

I had intended to do more intervals but the times were getting so ugly I called it quits.

The CFE proscription is that the intervals shouldn't vary by more than 3-5 seconds. The drop from 1:10 to 1:27 even after 2 minutes of rest is horrendous.

[MRT144]

Marathon on Saturday. What are you babies doing this weekend?

[Al B. Sure!]

Marathon on Saturday

Break a leg

[Bugs ****ing Bunny]

So, a few months back you were set on adding about 20 pounds of pointless and unnecessary muscle, and now you're struggling to run distances?