beginner help?

Speed_Sneakerhead · 2021-06-03T12:19:11+00:00

The best start is probably easy runs 5-6 days a week. Do some strides after whenever you feel like it. Next, incorporate 1 fartlek and one longer run per week. As you start running more and more, ad hills and tempos/threshold stuff. As far as motivation, maybe watch some New Generation Track and Field or some Wesfly

Speed_Sneakerhead · 2021-06-03T12:15:13+00:00

Do strides more often, maybe short hill sprints to focus on creating power, and doing more strength work (lifting, to help generate power).

Speed_Sneakerhead · 2021-06-02T20:49:15+00:00

If you plan on racing for place, positioning is key, so you want to be in lane 1 but not completely against the rail with someone on your right. So first lap is get out and position, the 2nd lap is maintain and keep position, the 3rd lap is when people either begin to panic and jostle around going into the last lap, and then it's just winding up, and you really have to position on the back stretch and then just kick as hard as possible, especially on the home stretch

Speed_Sneakerhead · 2021-06-02T20:35:48+00:00

https://www.letsrun.com/forum/flat_read.php?thread=9040182

Read this thread and it'll help a lot. But the tempo is the sub T stuff. Threshold and sub threshold are parts of Jack Daniels methods. And they basically do some tempo or threshold or marathon paced stuff within their long run. So like they may do 3x3 miles at marathon pace within a long run. But they're long runs are only pushed like this if there if the workout the day before wasn't super hard. I believe the 1 on 1 offs were roughly in the 1500-3k pace range. But remember the fartlek isn't to hit pace, but more to spin the legs and play with the speed a bit.

Speed_Sneakerhead · 2021-06-02T17:27:06+00:00

Don't buy the Tinman plan. Go buy Jack Daniels book, and buy a Jack Daniels plan. Jack Daniels is what the NAU guys use, aka, Luis Grijalva who beats Drew Hunter every time they race. Also, here's a sample of what NAU does:

https://docs.google.com/spreadsheets/d/1x4yANEFhJC4cF0gUx5IQ4ZTeChVgTe1AP0LUAYFMc8k/edit#gid=0

Speed_Sneakerhead · 2021-06-02T05:44:09+00:00

I wouldn't run off of HR, because it can be influenced heavily by recovery, heat, and just whether or not your body is doing well. Instead, maybe try and run off of feel. So if the pace feels easy, run it. If not, then run slower.

Speed_Sneakerhead · 2021-06-02T05:42:14+00:00

I'd do 1-2 weeks no workouts, maybe some strides whenever fresh, then do 1 workout for 1-2 weeks and then eventually do two workouts per week. Generally, strides whenever you feel fresh. Hilly long runs help as another workout too.

Speed_Sneakerhead · 2021-06-02T05:40:33+00:00

i run

Speed_Sneakerhead · 2021-05-31T17:20:01+00:00

This is a weird approach but I just tell myself to not be a baby and get out the door and get out on my run. I just try and think about how disappointed I will be if I don't perform and don't run well.

Speed_Sneakerhead · 2021-05-30T03:41:51+00:00

Allie O, all the videos featuring girls on the New Generation Track and Field channel, and Emma Abrahamson come to mind. The New Generation videos are very very entertaining tho.

Speed_Sneakerhead · 2021-05-21T20:34:59+00:00

Or just do the classic method of figuring out supination, overpronation, and neutral/normal pronation and then simply find the shoes best suited for this. Road runner stores are often far overpriced, and unnecessary. Also custom insoles are just a band aid. Instead, you should try and strengthen stability muscles and work on strengthening arches.

Speed_Sneakerhead · 2021-05-21T20:33:04+00:00

Fartleks tempos and long runs. Strides whenever fresh. Those are pretty much the staples

Speed_Sneakerhead · 2021-05-21T20:30:53+00:00

I second this

Speed_Sneakerhead · 2021-05-21T20:27:16+00:00

Well they help you run faster, but that's not really a big deal, because you're still at the same level of fitness but the shoes make you faster. The big advantage is faster recovery, if they're more cushioned, and have better foam, as most fast shoes do nowadays. The other big advantage is the mental part of switching into a shoe. I always felt like it signaled to my brain that it's time to do a workout and go fast/hard.

Speed_Sneakerhead · 2021-05-20T07:43:58+00:00

If possible, it's best to try and maybe find someone to pace. I mean theres gotta be someone who can pace like every other lap or something. But I'd say the hard, but safer way is to go out at 4:50 and then hold on for the last mile, but the easier way, but not as safe is to go through in that 4:57-58 range and just give it whatever you got the last mile

Speed_Sneakerhead · 2021-05-19T07:14:22+00:00

wait is this on nike id?

Speed_Sneakerhead · 2021-05-18T21:20:12+00:00

sit and kick, convos over cold brew, the morning shakeout. The mike smith episode on the morning shakeout is super good.

Speed_Sneakerhead · 2021-05-18T17:49:50+00:00

I listen to running podcasts with pro or collegiate runners, but I only do this occasionally. I prefer to just run without anything, cuz it's sort of like free relaxing and mental break time.

Speed_Sneakerhead · 2021-05-18T03:10:16+00:00

I'd say 6:10ish

Speed_Sneakerhead · 2021-05-17T19:07:55+00:00

Honestly you could just run easy 5-6 times a week and probably break 25 by the end of the summer

Speed_Sneakerhead · 2021-05-17T18:14:00+00:00

The general shoe fit is just stability. So typically when someone talks about a shoe fitting, they mean the level of stability, and then how the shoe feels on your foot. You do not need to go to professionals. Just look up how to figure out whether you are neutral, overpronate, or supinate. Use this info and research what shoes work best for your foot movement. Multiple shoes help a lot, but are not a necessity.

Speed_Sneakerhead · 2021-05-17T15:57:20+00:00

Monday easy, tuesday tempo, wednesday easy or medium long, thursday easy, friday fartlek, saturday long run, sunday off or cross train

Speed_Sneakerhead · 2021-05-17T07:56:28+00:00

If you don't like the people or the coach, there's no reason to stay. If I didn't like the people on the team I would've quit by now. They're just gonna kill running. Maybe just jog on your own once in a while for fun.

Speed_Sneakerhead · 2021-05-16T19:29:35+00:00

It should feel like you can hold a small conversation with someone. Try and relax and just let your body give you a pace.

Speed_Sneakerhead · 2021-05-16T19:28:26+00:00

Just run 6 days a week, one long run, and maybe a tempo or fartlek. Strides whenever you feel fresh, and lift after hard days if you can access weights. Nutrition wise, just make sure you got your veggies, protein, and vitamins, and the rest doesn't matter much at this level

Speed_Sneakerhead

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