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Runner's Training Tips: How to decrease my 7k 31 min to 29 minutes, I have 5 months.

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    bowman0291

    As of now I run about 4 times a week.

    Sunday-off

    Monday- 5-6km run

    Tuesday- 9-10km run

    Wednesday-off

    Thursday- 3k speed test, so like as fast as I can do it.

    Friday- 5-6km run

    Saturday- off

    Last september for cross country i ran a 31 min 7k. I need that time to go down to 29 minutes, I have 5 months. Any advice? Is it possible to do that? If so I would really like to aim for 28:30, good time to ensure I advance past zone qualifications.

  2.  
    Mount Olympus

    1. add more km- you'll need to run 6 days a week and probably around 60 km/wk

    2. add more speed - you should have two speed workouts per week. Interval training or hills.

     3. add a long run - try to work your long run up to about 20k.

    Good luck!

     

    • CommentAuthorChampionship Membershipmacmania
    • CommentTimeMay 2nd 2009
     
    macmania
    You can try something like the following: called 3-2-1 Monday - 6x800 (3 miles) at 75% full speed; 400 slow recovery jogs between the 800's. 20 minute warm up and cool down run. Tuesday - Easy run - 6 - 8 miles Wednesday - 8x400 (2 miles) at 80% full speed w/ 400 slow recovery jogs between. 20 minute warm up and cool down run. Thursday - Easy run - 30 - 45 minutes Friday- 10x100's (1 mile) at 90% full speed with 200's recovery jogs Saturday - long slow run 1 - 1.5 hours Sunday - off Do this for two weeks and then check your 3k speed test. I have used this method to chop a full minute off of my 10k pace and 1.20 secs off of my 5k pace. Run well and consistently:)
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    Trainbellsway
    Since you're running cross country, may I recommend hill repeats.  Hill running has been called "speed work in disguise".  You're building leg and glute strength for the push off on the run.  Find a hill about 100 -200 meters  and check the elevation on map my run.  Look for 5% for starters.   Warm up first for 10 min.( I run to the hill for my warm up) then run up, jog down 3 times.  After the fourth time walk down to get your heart rate down a bit.  Repeat this 3 times for a total of 12 repeats.  Use this for one of your speed workouts.  I was training for a half marathon with a 2000 ft. climb in the first 8+ miles which is about a 5% grade.  I regularly did hill workouts but was too lazy to do speed work.  I was shocked to discover I took 30 sec. off my mile time. 
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    bowman0291

     Thanks guys. I took all your advice into consideration.

     Today, to ease into doing intervals for I don't hurt myself I did 4X800m's with a 2k warmup and 2k cooldown with stretching before and after. I plan on increase to 6X800's within a month.

     Lol... looking for a good hill is tough! but I found one and will try that out next week :)

    I wish I could be as dedicated as you guys, sounds like great workouts you guys/girls do.

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