Got To Be The Best...

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Got To Be The Best...

Umm, just to set the foundation I'm not actually as old as it says, I'm a tad younger. Anywho, I run. I do it most days and I push it hard. I started because my parents thought I couldn’t stick with anything. It started out being a pain the butt but now I love it. I do it for me. It’s the best feeling in the world but I want to get better, I crave the burn. I'm also terrified to join the track team. Why is the whole world is better than me? I was wondering if anybody knew any good endurance building tips. I run most days but what should I be doing to become better? Some days should I try just sprinting for 10 minutes or intervals? Got any tips? Thanks! :)

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	Katie	15-Dec-06

That's awesome that you run almost every day. I know how much endurance just that takes. I've run every day or at least 5 days a week for the past 6 months but i just got a concussion so I can't anymore. Anyway, if you're looking to improve your speed (which you need to do for track), then you should try running 5k at least once a week, and try to get the time down to 21 min (a good race pace, for a girl... if you're a guy 19 would be good). Also, you should do speed work outs at least once a week, twice, if you really want to improve. If you're going to do 2 speed days a week, though, spread them out. Try one on mon and one on fri. All the other days, fill up with LSD (long, slow, distance) for variety, an run (3-4 mi. conversation pace) and a medium-ish run (5 miles, maybe 8 min miles). If you have a busy life, speed work outs would fit in better, and you might want to take a rest day, but never take more than 42 hours off, or you'll loose the last 3 weeks of training. For speed workouts, try 4x 200, 3x 400, 2x 800, 1 x 1600. Run them as fast as you can, but with a pace you can stay at the whole time, and try speeding up at the end. If you're determined to build endurance, maybe for XC or a 10k or half marathon or marathon, only do speed one every 8 days or so and do at least 30 miles a week. To be one of the best on your team at track (unless your team is absolutley sick) you'll probably have to run in the low 5min/ mile if you're a girl... not sure whats good for a boy, probably high/ mid 4min/ mile. It's wicked hard to break 6 min/ mile though, I run 5k in XC and my lowest mile was probably 6:15 which wouldnt be very good for track. So if you have more endurance than speed, you should consider XC. Hope this s!