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Title: base building to run 16:20 5k 4:30 mile, and 2:00 800m Post by: Derek Amick on September 13, 2012, 03:27:54 pm My personal milage has been up to 60 miles a week with a long run of 10-12 miles, my prs, are 4:55 1600m 10:30 3200m, and 5k 17:53 i would like to decrease my times in order to help my team out come conference in track how would i go about with weights, running, drills, and recovery in order to do this, thanks for all responses. ;D
Title: Re: base building to run 16:20 5k 4:30 mile, and 2:00 800m Post by: Pepper on September 27, 2012, 07:32:19 pm more on speed training sir..
i ran 16min 5k while training 25-30miles /week. my highest week was about 35miles Title: Re: base building to run 16:20 5k 4:30 mile, and 2:00 800m Post by: Andy Raynor on November 09, 2012, 08:41:23 am Just a few questions : when did you get your 5k 17:53 ? What was your weight then & what Is It now. What was your training regime ?
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