After completing the Melbourne half, im now setting myself for the Great Australian where Im trying to aim as close as the hour mark as possible....I averaged 4.28 kms in the half and I really want to go out as hard as possible this time trying to keep up 4 minute kms for as long as I can....I really feel at present no matter how buggered i get the slowest I will go is back to 4.30kms....
Is this a good strategy?? And if so how do I train to keep my speed up for as long as possible?? At present I can keep it up for approx 5-6kms...
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How To Sustain 4 Minute Kms!
Started by Lfc1984, Oct 22 2009 09:15 AM
6 replies to this topic
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#2
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Posted 22 October 2009 - 10:11 AM
Speed endurance takes a long time to develop in my experience. I think your goal is ambitious when is the race on?
twosheds
twosheds
#3
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Posted 22 October 2009 - 11:26 AM
The best strategy is to run at an even pace, therefore you should run at 4min per km for the whole race.
Training for the would involve 1km and 2km reps at slightly faster than your race pace. Try 6 x 1km at 3:50, 90sec rec. or 4 x 2km at 3:55 on a 2min rec. This type of training should improve your speed endurance. But as twosheds has said, it takes a long time to build speed endurance.
Your training should also incorpoate one long run per week, and this probably needs to be at least 2 hours
Tony
Training for the would involve 1km and 2km reps at slightly faster than your race pace. Try 6 x 1km at 3:50, 90sec rec. or 4 x 2km at 3:55 on a 2min rec. This type of training should improve your speed endurance. But as twosheds has said, it takes a long time to build speed endurance.
Your training should also incorpoate one long run per week, and this probably needs to be at least 2 hours
Tony
#4
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Posted 27 October 2009 - 07:54 PM
Agree with Tony's advice on the interval training. This will assist in the speed and endurance. I have also added hill repeats which builds greater lung capacity and stamina. I complete 4-5 X 1km repeats with rests on the way down and complete the up hill in 4:00 - 4:10 the last two really hurt, I try do this once every two weeks.
You should also schedule a number of runs to test how your speed and endurance is going. You should aim for a quicker than 4 min pace for a 5 km race then 4-6 weeks latter schedule a 10km run at 4 min pace. This will be a good test to see if you are on track.
Good Luck
You should also schedule a number of runs to test how your speed and endurance is going. You should aim for a quicker than 4 min pace for a 5 km race then 4-6 weeks latter schedule a 10km run at 4 min pace. This will be a good test to see if you are on track.
Good Luck
#5
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Posted 28 October 2009 - 09:57 AM
Lfc1984,
mcMillian says you would just run 20:20 for 5k so you are being ambitous. I like it that you are a risk taker.
According to Mcmillian, your projected 15k is 1:05:30 or so.
Maybe consider going out at that pace and coming home strong. So start at 4:20k pace and hang on.
If you are a serious risk taker, that is fair enough too. A few runners around the place like to go out really, really, really hard and hang on. They know that they won't bang out completely and usually even if a they slow it is to a pace that won't disgrace them. We call them "suicide" runs, they are fun and a great way to test your limits. You never know you might have a magic day. Your half marathon time realistically suggests that you will struggle to break 65 for 15k. Twenty plus 45 still gives you 65. But it is a high risk way of doing it. Even pace is more sensible. You'll work it out.
The advice from the other posters re: training is quite good I think.
Cheers,
ronnie.
mcMillian says you would just run 20:20 for 5k so you are being ambitous. I like it that you are a risk taker.
According to Mcmillian, your projected 15k is 1:05:30 or so.
Maybe consider going out at that pace and coming home strong. So start at 4:20k pace and hang on.
If you are a serious risk taker, that is fair enough too. A few runners around the place like to go out really, really, really hard and hang on. They know that they won't bang out completely and usually even if a they slow it is to a pace that won't disgrace them. We call them "suicide" runs, they are fun and a great way to test your limits. You never know you might have a magic day. Your half marathon time realistically suggests that you will struggle to break 65 for 15k. Twenty plus 45 still gives you 65. But it is a high risk way of doing it. Even pace is more sensible. You'll work it out.
The advice from the other posters re: training is quite good I think.
Cheers,
ronnie.
Edited by swaggerer, 28 October 2009 - 09:59 AM.
#6
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Posted 28 October 2009 - 02:53 PM
People can tell you how to race and train but until you make some stupid mistakes, you probably wont understand or know.
Go for it, go out at a suicide pace and see how you go, will probably run 4min per km for 7 or 8 kms, and then tire......badly! Your pace probably wont drop to 4.30 but 6.30 as you are reduced to a hobble. I've done it, and nearly everyone on here has probably done it. But that's the only way you'll learn.
My first half marathon I trained for I peaked for my long run at 15kms. When I ended up doing the race, I went out at a slightly faster pace than I was used to, but not too much, almost magically upon hitting 15kms my calves felt like they had literally exploded! I lost control of my bowels (always pleasant), and hobbled home very sad and sorry.
But you know what? I loved the experience and I learnt more from that than any subsequent race.
Go for it, go out at a suicide pace and see how you go, will probably run 4min per km for 7 or 8 kms, and then tire......badly! Your pace probably wont drop to 4.30 but 6.30 as you are reduced to a hobble. I've done it, and nearly everyone on here has probably done it. But that's the only way you'll learn.
My first half marathon I trained for I peaked for my long run at 15kms. When I ended up doing the race, I went out at a slightly faster pace than I was used to, but not too much, almost magically upon hitting 15kms my calves felt like they had literally exploded! I lost control of my bowels (always pleasant), and hobbled home very sad and sorry.
But you know what? I loved the experience and I learnt more from that than any subsequent race.
#7
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Posted 28 October 2009 - 03:00 PM
Shuvelli: Consider Lfc1984's observation.
Quote
I averaged 4.28 kms in the half and I really want to go out as hard as possible this time trying to keep up 4 minute kms for as long as I can....I really feel at present no matter how buggered i get the slowest I will go is back to 4.30kms....
