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Runner's Training Tips: How do I Improve 5k 1.5 Mile Run and Sprinting (40m Dash)

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    • CommentAuthorFree MemberTheJHale
    • CommentTimeJul 1st 2008
     
    TheJHale
    Hello everyone. My name is J.Hale from Dallas, Texas... I am currently in search of help. For myself I am looking to improve my 5k time and 1.5 mile run. I currently can run a 18:40-19:00 minute 5k on average, however I really want to get it down into the sub 18 range, like 17:45 or so... My 1.5 mile time ranges from 8:10-8:35 and I want to get it into the sub 8 range 7:45 or so...My current workouts include a lot sprinting and sprint intervals over distances of about 2 miles. If I do short sprint workouts (no less than 50m) they are always at least 1 mile worth of them, when added together. ]This month I am starting more distance workouts...such as 4-5 mile runs and longer sprints...such as 8x400m sprints.My workouts include a lot of sprint because I also play rugby for Texas A&M and my position (Wing) requires me to do a lot of sprint, which I want to get faster at. My 40m (not yard) time is currently 5.03, which I do not believe is fast enough, but I know the problem is because I have bad acceleration. So I would like to improve this.I know this may all seem like a lot but any help would be greatly appreciated. So to conclude I want to:
    Improve my 40m run which is 5.03 (For Rugby)
    Improve my 5k run which is 18:40-19:00 down to 17:45ish (For Marine PFT)
    Improve my 1.5 mile run which is 8:10-8:35 down to 7:45ish (For Corps of Cadets PFT)

    If anyone has any advice for me it would be greatly appreciated.

  2.  
    spudsmac12
    LAT workouts for 5k. Your distance workouts should qualify as LAT workouts as long as you time your recoveries appropriately, a 1/1 or 1/1.5 run/recover ratio and your runs are around 60-120sec. Those seem to be the best numbers that work for me. Oh, yeah, and there is one more thing...HILLS. The single best workout for increasing speed, imho. I'm a fan of separating workouts for specific goals, so I would not personally do a LAT hill workout, but that is me so feel free to experiment. As for the 1.5, I'm sure hills and LAT's will help there might be other drills that would be better for that. Oh, and tempo runs would be good for the 5k as well.
    • CommentAuthorFree Memberjocks98
    • CommentTimeJul 1st 2008
     
    jocks98

    Hale,

     If you want to improve your 1.5 time for the Corps PFT, fart off one of your butts or zips then take off to the quad and run as many bloody cross laps as you can.  (I know that noone else will understand a word of what I just said, but if you are a fellow Aggie you will).

     Seriously, I don't really have any advice. I was just glad to see another CT post on this website.

    By the way I was an E-1 Jock Class of '98 

    • CommentAuthorFree Memberchiggy_
    • CommentTimeJul 1st 2008
     
    chiggy_

    There is no such workout that will improve your 5k and 40m at the same time (assuming your not completely out of shape). Its two completely different systems, usually you train one or the other. Adding in the mileage will definately help your 1.5 and 5k but since your taking time away from working on the sprints for distnce i wouldn't expect your 40m to improve at all. Like i said it is very difficult to improve both at the same time.

    PS
    Go Red Raiders

    • CommentAuthorFree MemberTheJHale
    • CommentTimeJul 2nd 2008
     
    TheJHale
    1. spudsmac12 what are LAT's? 2. jocks98. Names is Justin Hale Class of '10 N-1. I know exactly what you mean! 3.chiggyxc i know there is nothing that will improve both..the are so different from one another. I was just looking for different workouts for each of them.
    • CommentAuthorFree Memberchiggy_
    • CommentTimeJul 2nd 2008
     
    chiggy_

    5k
    1) mileage, the first and most important ingredient
    2) tempo runs, 15-25 min of a hard sustained effort
    3) longer intervals, 10x400 6x800 5x1000 and so on
    You need to wait until you build up a base of mileage before you start tempos and intervals

    40m
    you've pretty much got workouts for this down but getting in the weight room will help too

    1.5
    everything above should take care of this

    What i was getting at before is that it is not possible to reach your full potential in both at the same time. The more you train for the 5k the harder it will be to get faster in the 40.

    • CommentAuthorFree Memberspudsmac12
    • CommentTimeJul 3rd 2008 edited
     
    spudsmac12
    LAT, is Lactic Acid Tolerance. The goal of LAT training is to build up large amounts lactic acid in your muscles and give some time to remove it and then repeat. There is a lot to go into where the lactic acid comes from as well as other by produces of anaerobic and aerobic respiration, you can look it up online. Basically the objective LAT workouts are to train your muscles to deal with the chemicals in your body that create fatigue so that you can run faster and or longer.
    • CommentAuthorFree Memberspudsmac12
    • CommentTimeJul 3rd 2008 edited
     
    spudsmac12
    Hope that helps

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