LRC 2024 Boston Marathon

help improving

High School Running Distance
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  • help me bruh

    Anonymous Poster

    9 years ago 07/25/2014 6:22pm EDT

    I am going in to 9th grade and currently my times are:

    800: 2:30

    1600: 5:36

    3200: 12:07

    These times are from my previous season of track and i have been training really hard since then in an effort to improve. My workout schedule has been:

    Sunday: Optional short run

    Monday:

    Run 1 hour- 1 hour 15 mins

    Tuesday:

    Run 12x 400’s at 1:25 pace

    10 min barefoot infield cooldown

    Wednesday:

    Run 2 miles

    2 laps cooldown

    Thursday:

    Run 4x 1600 at 6:00- 6:15 pace

    10 min barefoot cooldown

    Friday:

    45 min run

    Saturday:

    Run 6x 800 at 3:00 pace

    2 laps infield cooldown barefoot

    Ideally i would like to have a mile time in the lower fives and a two mile in the lower 11's by the next track season, so how could i do this?

  • like this

    Anonymous Poster

    9 years ago 07/25/2014 6:26pm EDT
    re: help me bruh

    Back off the intervals to 2x a week, replace that interval day you drop with another hour long run. Make them shorter and faster. Example: 6x200 at 35 secs, 5x300 at 60 secs, or even 100s (8 to 10) at 16 secs. Good Luck!

  • registered

    HonestThief

    Member since 05/18/2014.

    579 posts. Last post 7 years ago.
    9 years ago 07/26/2014 8:03am EDT
    re: help me bruh

    You'd be better off right now running longer and cutting out most of the intervals. Now is the time to build a strong base with more miles and strides.You have months till track, XC to help you improve, and unless you are racing the mile this september, it's not very beneficial for you to be doing mile goal paced 400 repeats. Do some tempo runs, come august do XC intervals, and get strong for when spring comes around you can do some sharpening for track

  • registered

    HonestThief

    Member since 05/18/2014.

    579 posts. Last post 7 years ago.
    9 years ago 07/26/2014 8:05am EDT
    re: HonestThief

    My bad, thought I saw 400s at 1:15 not 1:25

  • Swag Lord

    Anonymous Poster

    9 years ago 07/26/2014 10:25am EDT
    re: HonestThief

    Just run easy mileage for now and you'll be well under 5 and 11 next year.

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