Critique my routine?

Janickic · Post by **Janickic** » February 17th, 2007, 12:12 pm

I rowed last year at my college (GVSU in MI), but do not this year. I'm training for the Marines right now, with a goal of running 3 miles in 18:00. Due to leg injury after leg problem after leg injury I have been doing a lot of erging and biking and trying to stay away from running. For a 5k kind of distance (I know it's running and not on an erg, but the times are similar), does my routine sound like overtraining? If it matters I'm 5'11" 150lb 20 years old and male. Thanks

Mon- speedwork.
1min pulling a 1:50, 4 min pulling 2:08. Repeat total of 6 times for 30 min, 20 min bike at HR ~150
Tues- steady state
10k at 2:08, HR is around 150
Wed- speedwork
10k with 15 stroke bursts at 1:45 every 1k, 2:08 rest of the time
Thurs-steady state
45 min bike, HR 130-135
Fri- speedwork
20 min bike, 20 min erg pulling a 2:01-2:02
Sat- steady state
45 min bike, 130-135 HR

Also lifting on the steady state days. Thanks in advance for any input. My main concern is if I'm overtraining, I'm not sure if 3 days a week is too much?

hjs · Post by **hjs** » February 17th, 2007, 1:22 pm

If your main goal is running I fear what you are doing now is not helping you much.
To train your running you have to run. For running a 3 mile you don,t need to do that much speedwork, endurance is the most important factor.

So my advice is, pick up your running, make sure you start out very relax and stay in one piece. Listen to your body, it never lies.!
Run on a soft underground.
Don,t do any speedwork at first and if you start that do it in a 3 on/3 off format. By this I mean 3 min faster followed by 3 min easy jog. Don,t race this workout. That is not nessecary.
Run 3 times a week
Do some erging/biking on the others.
2 x week speedwork is enough for you.

johnlvs2run · Post by **johnlvs2run** » February 17th, 2007, 2:39 pm

I agree with Henry except run every day.

I like to run out 1/2 the distance and then run 30/30's coming back.

For example if you are running 4 miles, run out 2 miles at a good pace, turn around and walk 30 seconds, run 30 seconds all the way back. Keep track of your time on the way out, and your overall pace and time for the distance.

This way you are getting in your distance and also developing a good quick rhythm for the 5k.

Another thing is to keep moving your legs as quickly as possible through the distance. Keep your stride brisk to keep your momentum, and avoid overstriding which would break it. The quicker your stride, the more easily and quickly you will run and continue to develop.

Janickic · Post by **Janickic** » February 17th, 2007, 3:12 pm

Thanks for the input. The short quick stride thing is something I've been working with when I can run, it's netted me some pretty good improvements. My main reason for erging instead though, is that I am still having leg problems and am unable to run. I'm not going to lie, I can't stand the erg

But, that being said, it works. At least until I can run again...