Forums >General Running>fast people
"Our workouts are longer than our shorts" SHS XC 2008
Runners run
esq.
Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson
Marathonmanleto
Another old fart reply. If you want to race fast--here's the secret...get used to running fast. There's no shortcuts. You get out what you put in. Very simple really.
Marathon runners suffer the agony of da feet
This is a good thing that you are interested in finding out how others train, what their logs look like. Because it means you have a willingness to learn and increase your knowledge of race specific training for your racing distance. I thought instead of just showing you a training program for a 5k I'd try to draw a picture of an effective way of aerobic conditioning. First - Start at a slow pace with low mileage/Build mileage by 5-10% per week until you have a good aerobic base Second - Third - Slowly add in speed, tempo, hills, long run, technique drills, weight training or any combonation Fourth - Prepare for race by decreasing mileage and increasing run pace to some above and some below race pace Fifth - 1-2 weeks before race, taper - step down mileage but keep pace close to race pace Another thing to consider. Level 1 - Develop Aerobic base (build build build) your aerobic conditioning will support all other training throughout your training Level 2 - Maintain Aerobic base (less mileage), Long Runs Level 3 - Tempo (approx. 80% of Max Heart Rate) Level 4 - Speed, Hills (Above 100% of VO2max = Anaerobic) Level 5 - Race Pace (Above 80% of Max Heart Rate)
Jackalope
"Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true fearlessness." -Laozi