Calling all runners

[solidj55]

I need to be able to run 3 miles strait at an 8 minute per mile pace.

Can anyone help me with this???

Right now I can run 3 miles but it takes me about 35 minutes. I can run the mile in 8 minutes but I cant keep that pace, it would kill me. I need some guidance on how to make a routine to bring my time down and help my endurance.

I was told to do a routine like this.

Monday-6x400 meter repeats

Wednesday-4x800meter repeats

Friday-1 mile jog, 1 mile Fartlek

Saturday- 3-5 miles cross country at a slow pace

Does this look ok?? I need some good guidance.

 

[HappyScrappy]

sounds good to me.

on the other hand, something you aren't likely going to want to do, is lose weight.

aerobic capacity is governed by VO2max - and when calculating that, your weight is part of the equation. lower you weight, and your body uses oxygen more efficiently.
hence why distance runners are skinny, and why the girls that go anorexic see immediate results in their times - sad but true.

 

[solidj55]

Thanks HS. I hate to lose the weight but I guess your right. So you think that running routine will be ok for 3 mile time??? I didnt know if it would or not since I am not running that much distance really.

 

[HappyScrappy]

I ran XC and track (distance) in high school and college - so I know more of the running side of things.

running slow distance will build up your endurance ability, but will do nothing for your speed (well, not entirely true, it increases the blood flow in your muscles - mostly legs, and it helps you aerobically and mentally to deal with the repetition).

if you want to get faster, it is all about running faster. the problem is that you can't do that all the time or you will burn out.
the schedule you have is perfect to not be too much volume so that you won't lose too much weight (this would suck if you wanted to become a great runner, but I'm assuming this is for another sport that you are just conditioning for) - but it has enough speedwork that you will get faster.

also, it takes time.
you aren't likely to see any results at all for 3 weeks - but then they will start showing up.

 

[gwl9dta4]

I used a really good training aid that i found in a runners magazine. It's a small belt with a small parachute on a string, you run and it flows behind you giving you resistance. It kind off feels like running up a small hill for the whole duration.

 

[solidj55]

Thanks again HS. You are right I dont want to be just a runner. I started running to get into shape for the police academy. I am not sure when I will be actually going to the academy. I start my job October 1 so the academy will probably be in January or so.

So you think I wont see results for a few weeks huh? Thats cool as long as I see them. SO how should I alter my schedule as I go along. I mean after about 3 weeks this will all seem pretty easy should I increase distances or what should I do?

Sorry for so many questions.

 

[KHMER ROGUE]

Still interested in more research? I recommend this website:

www.coolrunning.com

Head out to the forums section (Actually, it's entitled "Community" but it's same as forums) and take your pick. These people are very helpful and friendly.

HS, you do any running events such as 5K, 10K, 13 milers or marathons?

 

[Lestat]

I as well ran XC and track competatively...

Even returned to it in 2000 and was competative in San Diego city races.. nothing spectacular but I could run a sub 20:00 5K... (in high school I could do it in 16:45).

Anyway since it sounds like you are just starting out with your overall fitness conditioning, I would suggest the following.. and keep it simple.

1 day a week do a long run. Since your goal distance in 3 miles, a long run for you would be 5-6 miles. When you do this run don't worry about your pace so much, instead just keep your pace consistent and your heart rate at 70-80% of your max.

Do 1 day a week of track work. The 6 x 400 is a great workout. The key to that workout is to run each interval (lap) at the same speed.. don't smoke your first two.. then half ass the rest.. and kick it up for the last one. For you starting out I would say shoot for 100 second per lap.. the first couple will feel too easy... but it will be hard to maintain. Take 100 second of recovery jogging between. Basically run a lap in 100 seconds.. then jog (don't walk or stop) for 100 seconds... half of a lap to keep it simple.. make yourself take the full 100 seconds even if it means doulbing back a bit.. then bam start another lap. Also 6 x 400 will be good your first week or two, but before the end of the month make sure that gets kicked up to 8 x400... a competative runner would be doing a minimum 3 miles of speed work.. but 2 is fine for you.. 1.5 is a little on the light side.

So there you go.. you have 2 days of set workouts.. You should only run 1 or 2 more days per week.. and both of those days should be active recovery type days... run for 45 minutes or so at a decent pace... faster then your long run day pace but far slower then your interval (track day).

That will build you a very strong base after 2-3 months. Very strong. When you want to mix up the Interval work just let me know and I can give you countless different track workouts.. all geared towards competing between 3.1 and 6.2 miles.

After a 3-4 year break I built back my running to competative levels.. it was rough at first, but a ton of fun. I've managed to compete in a half marathon, but still have not cracked the marathon.

I was always most competative at the shorter distances.. 400, 800, mile, mile relay... but I did do a fair share of 2 miles and of course a couple hundred cross country races...

Brian

 

[solidj55]

Thanks KR for the Website

Thanks Lestat for all the help/ideas. I will give that a try.

 

[HappyScrappy]

HS, you do any running events such as 5K, 10K, 13 milers or marathons?

do I now? nope. I hate running. burnt out from being pushed by coaches. I was 5th in the state in high school (should have won that race, but was absolutely retarded at the start and went out too fast).
in college I had already blown up my knee from high school and was on a really good team, so I didn't really stand out much. did make varsity and went to nationals and stuff, but wasn't that great.

my fastest 5K is only 15:45, fastest 10K is like 33 something I think. don't even recall. fastest 5mile was 25:45.
never done a 13 miler as a race, and have no desire to do marathons.
when I was in good shape in college I would do 10miles or more at a 5:20-5:30 pace - but the top guys on the team were doing it at a flat 5 (That was only on rolling hills - no way I could do that on the moutains - never was that great at moutains).

longest run I ever did was 20+ miles because we got lost on a sunday mountain run.

now I enjoy rowing and lifting weights. and sleep. I like sleep.

 

[KHMER ROGUE]

Damn, that's some impressive times you got there. In a way, it's ironic. You were a cross-country running geek and I was the football/wrestling/football jock in high school. (We typically look down on cross-country and track in high school. Nerds ) I used to lift hard back in school and always strive to be big.

The table has turned around now. I found my calling in running because I like its discipline and mental toughness. I used to be 190-200lbs (Most ever was 220) in High school and now I'm somewhere around 160. Hey, at least I'm skinny and ripped to the bone.

You want to be big and I want to be skinny.

 

[HappyScrappy]

yeah, running will make you skinny. I used to be really cut, but thin (as low as 145 in high school and I was "too big" at 185 in college). been up and down, but always cut.

now I'm just a fat slob after lifting and shit

 

[The_Mexican]

I used a really good training aid that i found in a runners magazine. It's a small belt with a small parachute on a string, you run and it flows behind you giving you resistance. It kind off feels like running up a small hill for the whole duration.

lol

 

[solidj55]

Thanks for all the replies