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Old 05-17-2011, 08:29 AM   #11
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Originally Posted by andys_trim View Post
Distance Day today

1.1 miles in 10 minutes and 20 seconds. Very slow pace just wanted to keep running at a consistent pace for 10 minutes and the distance happened to be a mile. My goal by the end of the summer is 2 miles in under 16 minutes. From here, should I worry about increasing distance for the mile first? Or worry about increasing distance until I can run the 2 miles?
Did you take a look at the pdf link I posted above? It has a whole set of charts on how to progress, done on a daily basis.
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Old 05-17-2011, 07:56 PM   #12
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I have not looked at that pdf, but I do have extensive experience at long distance running as a mile specialist and a competitive cross country runner.

Usually, it's best to get your "stride" down. By that I mean a stride you can keep constant for at least a mile or more. That is your bench mark. A longer stride and you're going faster with less endurance, a shorter stride and you're going longer, but far too slow. I personally measure that stride length by much my hamstrings have to stretch. You can feel it when you really go all out, you start to cramp in the hamstrings first. Avoid that obviously. Just feel how far you can push your hamstrings and not have them rebel. Perhaps I am not the best advisor as my quads are way ahead of my hamstrings, so my hamstrings are my limiting factor personally, for hamstring dominant folks, it might be the opposite. I DK.

I would imagine the army wants your "stride" to be that which you can do for longish periods as opposed to shorter distances, so I would train in towards that end.

So, that in mind, I would increase the distance you run first before I would mess with speed. You will hit 2 miles in 16 minute very quickly, you will be surprised, I'm sure. Then I would focus on comfort of your running. How far can you "stretch" your stride out and still feel comfortable. The longer the strides, in general, the faster you go and the fitter you are in general.

Find that "magic" stride you can keep up for miles on end and you be comfortably ahead of anyone in your army cohort I would think.

Hope that helps!

Last edited by MikeM; 05-17-2011 at 08:01 PM.
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Old 05-17-2011, 10:18 PM   #13
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Thanks! I'll have to try that tomorrow!
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