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Saigaguy !n87gAqL9/w
Okay, I'm back up to 5 miles, finally. But I am slow as fuck. 45:20 for 5 miles, 8:30/8:55/9:15/9:20/9:20.

Trying to get down to 5 in 40. Before I got sick early this year I was down to 5 in about 42-43.

How do I speed it up? Just keep running the 5 miles, or should I take one of my 3 days that I run and do sprints?
>> Anonymous
Don't do sprints to train for any long distance running. Just keep running the 5 miles.
>> Anonymous
>>35567
I agree. You may want to try shifting your times as a challenge. Run your first mile in 8:00...then 8:30, 8:55, 9:15, and 9:20. Then get your second mile to 8:00 and shift again. This way you can build up your tolerance and train on pacing yourself.

Side Note: If you're trying to increase a certain attribute that could help with pacing yourself (endurance, tolerance), then you may need to cross train. Plyometrics are what sprinters do to gain power, but there are some routines that can help with endurance and strength. Strengthening your joints and muscles is important due to the impact and stress your body takes on those long runs. Plyometrics (using your body weight) is an alternative to strength training (using free weights/machines).
>> Anonymous
You trying to get into Selection or something?

Try running fartleks. Stupid name, good protocol. In a fartlek run, you constantly vary your pace from dead sprint to easy jog or any place inbetween. Go as fast as you like, then recover at whatever speed you need to.

Read up on it, I'm sure I'm mangling the description.
>> Anonymous
>>35561
That pic makes me lol every time I see it.
>> Anonymous
>>35614
Plyometrics doesn't mean using your bodyweight, you mean calisthenics. I would suggest doing an interval work out (same format as a sprinters workout) but with longer distances i.e. run a mile fast, rest, repeat
>> Anonymous
You're trying to increase endurance speed.
There are two ways to approach this. Top down, or bottom up.

Top down picks your target distance, and you run it about as hard as you can, starting out relaxed, accelerating slowly every mile. Your last mile should be your hardest/fastest for the best result.

Bottom Up starts with your target pace, and you run that as long as you can, probably a mile or two miles. Then you progress slowly into longer distance.

I'd recommend doing more longer distance (often called over-distance) training than shorter distance (often called speed training) training. This is because of the type of stress speed puts on your body.

Faster results come from a variety of workouts. If you're doing 3 days a week, do 2 days long, 1 day fast.

Fartleks are fun, and I highly recommend them.
Usually you run a certain intensity for a set time or distance, then run a rest time or distance. Not necessarily a dead sprint, usually depends on the length of time you're running hard.

Strength training is also important. My opinion that strength = speed. The more strength the more speed. However, if you're focusing on long distance running, you don't want to go max out for 15 reps on the bench. You won't see as much benefit. Better to do endurance type workouts, calisthenics, core exercises, high rep-low weight weights. This won't build bulk, but it will help your running.
I personally run 7 days a week 2 of which are speed, 1 of which is long distance (11-13 miles). I don't lift weights, but I do strength training for 50 minutes straight 3 times a week.
>> Rochambeau !Eu5BrP0pAY
>>35656
You're right. Bad explanation.