quote:
Also, 5 days a week is probably a bit much. It’s hard to rest and recover, even if those are easy runs, to improve performance. Keep your long day and one of your easy days and try to add a little distance each week. What does your speed work look like?

I’d say that depends on how his legs are feeling. If he’s feeling tired and heavy than maybe adding a week here and there (like every 4th week maybe) with 3 days may not be bad for a bit but generally speaking it’s hard to run fast without actually running. To go sub 20 I’d say getting 5 days of running needs to be happening at minimum. Adding in things like rolling/stretching/re-boot recovery/strength building would be better to make sure the legs are able to handle the work load.

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Posted by RandySavage

Member since May 2012

30971 posts

Posted on 3/16/24 at 7:30 pm to Pedro

Trying to answer all the questions in one post...

Yeah, about 15 miles a week.

My speed work is typically like 1 or 2 min hard/1 or 2 min easy for 8 reps or so or maybe 1 mile slow 2 miles hard 1 mile slow and then on Saturdays I'll try to do 5-6 400s at like a 1:20 average with a couple minutes rest in between.

My "easy" runs are typically on hilly areas.

I could be wrong but I feel like it's my legs holding me back more than my cardio. I usually feel like if I started to speed up when it gets hard my legs would give out before my lungs but not sure how much of that is connected.

I'm 41 so while not old old I'm definitely well past my prime. Sometimes I feel like my legs just don't have the speed anymore but I used to have a lot of top end speed. Much faster than people I know that are running faster distance runs than I am now so surely that's not the issue.

I've dropped all the weight I'm comfortable dropping. I'm 6' between 185-190 typically and ran this morning at 179 but I look much skinnier. Don't want to look emaciated to get my time down.

quote:
Adding in things like rolling/stretching/re-boot recovery/strength building would be better to make sure the legs are able to handle the work load.

Do you mean like a muscle roller or is is rolling a running term I'm not familiar with? Also, what type/how much strength building do you recommend and on what days. The easy run days?

How much would doing like boxing cardio 2-3 times a week help my running cardio performance?

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