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3200m Running Program
by Steven
Answer = 5.14 mins. Your time = 5.30 mins. Answer = 17.26 mins. Your time = 19mins. Answer = 10.52 mins. That's good. It at least means that the 11 min goal is within reach! You can do the same exercise for your mile-time. Compare it to the 5km time you are currently able to run and to the 3.2km time you wish to run. All of this points in one clear direction: Your speed in a 800-metre race is fast enough to make your 11min goal attainable. But.... you run out of breath quickly! The longer the distance, the more time you lose compared to what you "should" run. When we double the distance to 1 mile, you lose 16 seconds to what the calculator says. When we go to 5km, you lose over a minute and a half. All of this has to do with how well your aerobic base is developed. You have been running over a year and a half and are clocking some good times. But your aerobic base, the foundation of your running, needs to be built. Any race longer than a few hundred metres requires an aerobic base, much more than it is requires speed / anaerobic running. As I often say: your aerobic base needs to be strong, otherwise you are building your speed on a layer of quicksand. It is great to be fast, but you need to be able to be fast for a longer period of time. So, to cut a long story short: you need to build up your base. How do you do that? A) A very, very good read is the free e-book I give away with my newsletter. It tells you all you need to know about developing your aerobic base and it is written in quite an entertaining fashion. It is actually a "stream of thoughts" of this running trainer called Hadd which explains to I'd say 90-95% of runners how they can improve their running fundamentally. B) Read my base running article in the running training section of this website. C) Read this article about winter running which explains a bit more what you should do in the off-season. Hope all of this helps. Cheers, Dominique Click here to read or post comments. Check out The 100 Day Marathon Plan100 Day Marathon Plan from Marius Bakken presents a welcome fresh training approach to marathon running that has proven to be very effective. It's the best marathon training program available today. Marius has competed in the Olympics and has trained with world-class athletes from Italy and Kenya. He has learnt from these runners and has made those training methods applicable to marathon training programs for normal people like ourselves. This marathon plan prepares you well for a marathon by first focusing on 5k and 10k training. Only when you are ready Marius moves on to marathon training. Want to get ready for a marathon within 100 days? Then you need to give the 100 Day Marathon Plan a try. Click here for more information about the 100 Day Marathon Plan. Need to Lose Some Weight?Fat Loss 4 Idiots is based on a simple idea: if you keep on doing what you are doing, you can not expect to be having a different outcome. When you want to lose weight, and you find that only running is not enough, then try out Fat Loss 4 Idiots. It will provide you with a new way of thinking about food and could just be that little help you need to shed the pounds and start living the life you want. Click here for more information about Fat Loss 4 Idiots. |
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