When I was 18-19 I was running 6 minute miles. My two mile run time averaged around 12:45. Since then, I have gotten slower and slower every single year. Now a 7:30 minute mile makes me feel like puking. Average 2 mile times is hovering around mid to high 15 minutes. My 5k time is around 25 minutes, which is apparently at the 51 percentile.
I want to increase my race speed without losing much in the weightlifting side. It is a tradeoff, as I want to put on weight (muscle) but that makes the body heavier and thus slower.
I've started incorporating sprints into my workouts. My cardio day is typically a 5k. I have started adding speed training after a 3-5 minute cooldown walk. On those I like 60/120s, where I run at my target speed (6:00 mile) for 60 seconds, and then a very light jog for 120 seconds.
Any advice would be helpfull, I'm looking to drop my 2 mile time to 14:30 within a few months. That's two consectuive 7:15 miles while a 7:30 currently makes me puke. Keep in mind I don't want to lose my weightlifting gains.
Hills? Suicide sprints? 60/120s?
I want to increase my race speed without losing much in the weightlifting side. It is a tradeoff, as I want to put on weight (muscle) but that makes the body heavier and thus slower.
I've started incorporating sprints into my workouts. My cardio day is typically a 5k. I have started adding speed training after a 3-5 minute cooldown walk. On those I like 60/120s, where I run at my target speed (6:00 mile) for 60 seconds, and then a very light jog for 120 seconds.
Any advice would be helpfull, I'm looking to drop my 2 mile time to 14:30 within a few months. That's two consectuive 7:15 miles while a 7:30 currently makes me puke. Keep in mind I don't want to lose my weightlifting gains.
Hills? Suicide sprints? 60/120s?
God'll prolly have me on some real strict shit
No sleeping all day, no getting my dick licked
The Original Emotional Alpha