8 replies to this topic

[jp31]

hi ive just started really training for running, im a 18 yr old male. i have 4 weeks to improve my fitness and times.

My times are as follows:
1km: 3:35minutes
400m: (over intervals with 1 minute 30 sec rest) 1:29, 1:36, 1:33 and 1:32

im currently running 3 times a week with weight training 3-4 times a week.

Would also appreciate feedback on my times

[justanothercoach]

.

Edited by justanothercoach, 11 October 2010 - 03:37 PM.

[lactatehead]

jp31, on Sep 25 2010, 08:18 PM, said:

hi ive just started really training for running, im a 18 yr old male. i have 4 weeks to improve my fitness and times.

My times are as follows:
1km: 3:35minutes
400m: (over intervals with 1 minute 30 sec rest) 1:29, 1:36, 1:33 and 1:32

im currently running 3 times a week with weight training 3-4 times a week.

Would also appreciate feedback on my times

If you really want to improve give youself at least a year to put something together. I would recommend getting used to doing a lot more running before you start worrying about your times.

[Peterhorse]

I reckon it's good to have a read of this lecture by the great running coach Arthur Lydiard to get an understanding of the nature of a lot of the advice you will receive here. AL's is not the only take on life but as a new starter, it's well worth implementing the ideas he puts forward. Note: build slowly in terms of volume to avoid injury (search on here for the 10% rule).

Weclome to CR and good luck

PH

p.s. edit - in 4 weeks you won't get a lot of improvement in your aerobic base  - take 14-21 days to get much change anyway... go for 2 speed session per week to top off whatever to you have now. it's not enugh time to do much else really. being 18 you should get away with it.

p.p.s. edit #2 - if you are talking about a race any more than 3k forget the previous p.s.

Attached Files

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Edited by Peterhorse, 26 September 2010 - 07:27 PM.

[Davo83]

The 1km is a good start, whats your 400m PB?
IMO the average 400m time for a fit 18yr old male would probably be around 60 – 65 seconds on a tartan track.

Your 4 week timeframe isn’t ideal to get the best out of yourself and as peter said you won’t find much aerobic benefit so I’d probably ditch the 1 and 2 and focus on the 400m, but there’s nothing wrong in having a short term goal so good luck.

With such a short time and although i dont really reccomend it; but you need to have a "take no prisoners approach" and really go for it; so you could probably just do a heavy 3 week block of pure anaerobic training (google Clyde Hart) and hope your body doesn’t break and then run a massive 400m PB.

Plyo’s/Weights etc

Pure speed – flying 30’s etc

Speed endurance – 10X200’s etc

Lactic – 2X350m etc

[Ewen]

To improve in 4 weeks, start training 4 years ago.

But... run 5 times a week - 3 different types of interval sessions (more volume than what you're doing now), 1 session of short hills, 1 tempo run session. Drop the weight training.

[walker1st]

get slower watch

[monocotyledon]

walker1st, on Sep 28 2010, 07:03 AM, said:

get slower watch

Haha! Best advice yet...

[Jicale]

go in local club races 400m-3km, you'll always push that little more against other people