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Old 12-14-2010, 07:47 PM   #11 (permalink)
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Location: NorCal
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Quote:
Originally Posted by cjohnson728 View Post
If you've got any speed building tips, please post 'em. I've been working on incorporating intervals lately thinking that might help.


Quote:
Originally Posted by mtlgirl View Post
Yes I'd love to hear some tips. I am currently running a 5k in 34 minutes. However I haven't been able to run in over a week now. We have had a giant snowstorm and it's impossible. I am freaking out a little... thinking maybe I should get a gym membership so I could train on the treadmill when I can't run outside.
Tips? Hmmmm.....I've kept my training pretty straight forward- run as much as you can when you can. I try to average 10-12 miles a week during the winter and double that when the weather gets better.

I started training on the tredmill for about 6 months and that's about when the weather got better ad I started to run outdoors before work and down along the river on the weekends.
Just try not to do too much too fast, I found that bit of advice over at the Runner's World forum.

I would also work on my lower half and core with resistance training on my off days.Lots of squats, leg extensions, leg curls, calf raises, lunges etc.
I would also ride my bike on weekends-anywhere from 10-20 mile rides.

Lately I've been using the tredmill at my gym for uphill work- trying to run with the incline set to 8 (Precor tredmill)- I would do this for 10 min or until exhausted and then bring the incline down to 1.5 and start into a run, maybe up to 6.6-7 mph and I would do this for another 10-15min or so and then back to the incline.
I would do this routine for 30-40 min a couple of times a week.

I've been trying to incorporate more hill work because I want to run in a couple of 5k trail runs in the up-coming months. I've ran a few 5k's that had some slight hills and that was frikken killing my calves- 2 of the races I ran had up hill finishes, those were brutal.
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