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nzstrengthof15
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Joined: 06 Jun 2007
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 Posted: 06/06/07 - 23:56 Post subject: trying to get back into distance and speed
im in the air force, so i have been running for 2 years. but since i got out of training its been pretty relaxed on the intensity of my runs. i want to get into pretty solid shape again..my goals are to be able to knock out 3 straight 7 minute miles..maybe more. what is a good way to get up to this, ive tried just running distances and i never really improve on the speed or anything. any help would be awesome, thanks.
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extremofile
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Joined: 20 Jun 2007
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Posted: 06/20/07 - 11:26 Post subject:
If your goal is to run seven minute miles, I can recomend a strait forward path. You wont need to run more than three days a week. (try to add cardio in beween.)
If you were in the air force you've most likly are use to hills and tough runs, so for strength and form practice find a nice size hill twice a week. (The one I use in New York is about half mile long.) Begin by doing this hill about eight times with an equal recovery. A hill with a nice downslop at the top is great of practicing a bit of speed.
On the third day, try doing about a mile and a half at your race pace followed by 4 x 1/2 mile and some quarters afterwards at slightly faster than race pace.
All this is a start of course and you'll adjust the amount of quarters or hill work you do as you get strong.
I know many ways exist to achieve your running goal, but the advantage of hills is that they give a runner key things to practice on all at once:
Strength
Form
and speed if you can take advantage of the downslope.
Anyhow, this is what has worked for me, and I'm just bact to running about six mounths. My 5 mile time last week was 35:15 and I was comfortable for most of it.
I hope this helps
Peace
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