w****1
发帖数: 4931 | 1 speed work on the treadmill today, 1 mile warm up @ 7:30-7:15, 2 miles @ 6:
00, 5 min recovery, 1.5 miles @
6:00, 5 min recovery, 1 mile @ 5:50, followed by 0.5 mile cool down. feeling
confident about the prospect of
breaking 18 min now. |
w********6
发帖数: 12977 | |
d*********6
发帖数: 6115 | 3 Your goal should be set breaking 16 min on 5k.
feeling
【在 w****1 的大作中提到】
: speed work on the treadmill today, 1 mile warm up @ 7:30-7:15, 2 miles @ 6:
: 00, 5 min recovery, 1.5 miles @
: 6:00, 5 min recovery, 1 mile @ 5:50, followed by 0.5 mile cool down. feeling
: confident about the prospect of
: breaking 18 min now.
|
b***i
发帖数: 10018 | 4 looking good, no doubt you have the ability to break 18 in 6 weeks.
feeling
【在 w****1 的大作中提到】
: speed work on the treadmill today, 1 mile warm up @ 7:30-7:15, 2 miles @ 6:
: 00, 5 min recovery, 1.5 miles @
: 6:00, 5 min recovery, 1 mile @ 5:50, followed by 0.5 mile cool down. feeling
: confident about the prospect of
: breaking 18 min now.
|
w****1
发帖数: 4931 | 5 right...in 10 years.
【在 d*********6 的大作中提到】
: Your goal should be set breaking 16 min on 5k.
:
: feeling
|
d*********6
发帖数: 6115 | 6 no kidding...
【在 w****1 的大作中提到】
: right...in 10 years.
|
b***i
发帖数: 10018 | 7 sub16 5k is semi-elite for a master already.
【在 d*********6 的大作中提到】
: no kidding...
|
w****1
发帖数: 4931 | 8 I watched a friend of mine progressing from 4 miles/24:00 to 5K/15:35 in 6
years. He didn't really train
systematically, just ran 5-10 miles on the treadmill/trails up to 5 times a
week.
【在 b***i 的大作中提到】
: sub16 5k is semi-elite for a master already.
|
b***i
发帖数: 10018 | 9 vdot 55 to 66.6, 20% increase? consistency is king!
how old is he now? how is he doing over longer distances?
a
【在 w****1 的大作中提到】
: I watched a friend of mine progressing from 4 miles/24:00 to 5K/15:35 in 6
: years. He didn't really train
: systematically, just ran 5-10 miles on the treadmill/trails up to 5 times a
: week.
|
w****1
发帖数: 4931 | 10 He was 24 when he was able to run 4 miles @ 6:00 pace, and about 30 when he
ran 15:35 in a race. He also
ran a 10K/31 min on the treadmill, which was his best performance though not
official. He has never run
longer than 17 miles. On the other hand, he rarely runs slower than 6:30
pace.
【在 b***i 的大作中提到】
: vdot 55 to 66.6, 20% increase? consistency is king!
: how old is he now? how is he doing over longer distances?
:
: a
|
|
|
d*********6
发帖数: 6115 | 11 I knew...
He is doing a very tough training seeking for higher speed.
So...
【在 b***i 的大作中提到】
: sub16 5k is semi-elite for a master already.
|
c*******r
发帖数: 13580 | 12 wow, very impressive
he
not
【在 w****1 的大作中提到】
: He was 24 when he was able to run 4 miles @ 6:00 pace, and about 30 when he
: ran 15:35 in a race. He also
: ran a 10K/31 min on the treadmill, which was his best performance though not
: official. He has never run
: longer than 17 miles. On the other hand, he rarely runs slower than 6:30
: pace.
|
w****1
发帖数: 4931 | 13 Speedwork really is something you could get used to. Mile repeats used to be
just plain painful. But today's
workout was all about getting high. I don't even recall a moment of pain.
【在 d*********6 的大作中提到】
: I knew...
: He is doing a very tough training seeking for higher speed.
: So...
|
b***i
发帖数: 10018 | 14 12 vdot increase over 6 years, that's 2vdot per year.
Not too difficult if he has the talent and train consistently.
His 5k time progression could look like this:
age vdot 5k-time
24 55 18:22
25 57 17:49
26 59 17:18
27 61 16:48
28 63 16:21
29 65 15:55
30 67 15:30
But I think most of us don't have the talent to go this far...
he
not
【在 w****1 的大作中提到】
: He was 24 when he was able to run 4 miles @ 6:00 pace, and about 30 when he
: ran 15:35 in a race. He also
: ran a 10K/31 min on the treadmill, which was his best performance though not
: official. He has never run
: longer than 17 miles. On the other hand, he rarely runs slower than 6:30
: pace.
|
b***i
发帖数: 10018 | 15 right, compared to 400m repeats, mile repeats are pretty comfortable, huh?
be
【在 w****1 的大作中提到】
: Speedwork really is something you could get used to. Mile repeats used to be
: just plain painful. But today's
: workout was all about getting high. I don't even recall a moment of pain.
|
w****1
发帖数: 4931 | 16 True. 400m reps are the most painful for sure. Training for the mile is
painful.
【在 b***i 的大作中提到】
: right, compared to 400m repeats, mile repeats are pretty comfortable, huh?
:
: be
|
g***y
发帖数: 829 | 17 It seems that I am pretty tough. 400m repeat is my favorite run before I
know something about running.
【在 w****1 的大作中提到】
: True. 400m reps are the most painful for sure. Training for the mile is
: painful.
|
b***i
发帖数: 10018 | 18 400m reps at 5k pace doesn't count :)
【在 g***y 的大作中提到】
: It seems that I am pretty tough. 400m repeat is my favorite run before I
: know something about running.
|
w****1
发帖数: 4931 | 19 right, 400m reps are not 400m intervals. when I went for a track workout
with caomuzhiren a few weeks ago,
just one 400m lap and my legs were dead.
【在 b***i 的大作中提到】
: 400m reps at 5k pace doesn't count :)
|
w****1
发帖数: 4931 | 20 400m reps is typically run at mile race pace or even faster. It's actually
interesting to observe the elite level
1500m races. They really need pacemakers to help sustaining a fast pace. In
the olympics, when there are no
pacemakers, the 1500m time is always slower compared to other world class
1500m events. Nobody wants to
run that hard when they don't absolutely need to.
【在 b***i 的大作中提到】
: 400m reps at 5k pace doesn't count :)
|
|
|
c*********n
发帖数: 2120 | 21 Although I were far behind, my three intervals were very negative-:)
【在 w****1 的大作中提到】
: right, 400m reps are not 400m intervals. when I went for a track workout
: with caomuzhiren a few weeks ago,
: just one 400m lap and my legs were dead.
|
b***i
发帖数: 10018 | 22 Did 3 x 1600m avg@5:50/mi (5:47,5:52,5:52) w/ avg 5:18 jogging/rest (5:04,5:
31) on track today.
Didn't want to use all the strength in my legs, tried to relax, only pushed
to the edge of "comfortably hard".
I am confident that I can run 3km under 11min now. My 3k PR in college was
around 11:30.
feeling
【在 w****1 的大作中提到】
: speed work on the treadmill today, 1 mile warm up @ 7:30-7:15, 2 miles @ 6:
: 00, 5 min recovery, 1.5 miles @
: 6:00, 5 min recovery, 1 mile @ 5:50, followed by 0.5 mile cool down. feeling
: confident about the prospect of
: breaking 18 min now.
|
w********6
发帖数: 12977 | 23 wow,what a terrific training from start to end, I see a new star is becoming
5:
pushed
【在 b***i 的大作中提到】
: Did 3 x 1600m avg@5:50/mi (5:47,5:52,5:52) w/ avg 5:18 jogging/rest (5:04,5:
: 31) on track today.
: Didn't want to use all the strength in my legs, tried to relax, only pushed
: to the edge of "comfortably hard".
: I am confident that I can run 3km under 11min now. My 3k PR in college was
: around 11:30.
:
: feeling
|
b***i
发帖数: 10018 | 24 there's no way i can do it on a treadmill though...
becoming
【在 w********6 的大作中提到】
: wow,what a terrific training from start to end, I see a new star is becoming
:
: 5:
: pushed
|
o*******r
发帖数: 4921 | 25 haha.
i always tell my bosses:
good, cheap, fast, pick any two.
feeling
【在 w****1 的大作中提到】
: speed work on the treadmill today, 1 mile warm up @ 7:30-7:15, 2 miles @ 6:
: 00, 5 min recovery, 1.5 miles @
: 6:00, 5 min recovery, 1 mile @ 5:50, followed by 0.5 mile cool down. feeling
: confident about the prospect of
: breaking 18 min now.
|
w****1
发帖数: 4931 | 26 Terrific! Last year when I was training for marathon I didn't do much speed
work and felt that I lost some leg
speed. You have clearly kept the zip in your legs. Looking forward to a very
strong performance from you next
weekend!
5:
pushed
【在 b***i 的大作中提到】
: Did 3 x 1600m avg@5:50/mi (5:47,5:52,5:52) w/ avg 5:18 jogging/rest (5:04,5:
: 31) on track today.
: Didn't want to use all the strength in my legs, tried to relax, only pushed
: to the edge of "comfortably hard".
: I am confident that I can run 3km under 11min now. My 3k PR in college was
: around 11:30.
:
: feeling
|
