800m training

Yeah you are going to need to get more speed and enduranxe. If you claim to be a 4 8 guy then you need to be able to run about a 52 or 53 in the 4 and a 4 55 in the 16. Right now you are pretty far off and I would suggest that you just focus on building a base by running distances from 2 miles to 4 miles a day with most runs trying to be a 5k. Then once you get in season you can get some speed endurance workouts like 250s 400s and etc.

Do the strides after every run. Like you did yesterday.

What is your current mileage?

If you are a 4-8 guy, and you lack endurance, one of the best ways to build this is progrssive runs starting at an easy pace and building to just under the lactate threshold. Perhaps some longer speed endurance reps would help such as 8-1200m repeats with short recovery at moderate pace to build endurance.

Leo

get that 400 time down son

Around 35-45 mpw!

Hale wrote:

Around 35-45 mpw!

I don't think your training is working. Based on those 100 and 200 times, your 1600 should be a lot faster. Is it a lot of long slow jogging?

I coached a 13yo who was only marginally faster over 200 and 400, but ran 5.00 and could have gone 4.50 for the mile. And that was on about 15 miles per week, but of quality training of different types. Quality not quantity. Form, strength, etc.

The total miles per week that you run is simply a product of the training you do. You work out the training you need, then the total weekly mileage is just the total.

Too many people work the other way round - ie they start with the number of weekly miles they want, then work out what running they need to do to get to that magic number.

swim a mile or so a 3-5 days a week if you can

and do pushups 4-6 days a week (5-10 sets of 15-25) if you can

focus on plyometric drills to improve speed and efficiency

run comfortable when you compete

focus on the last 300m

300m repeats is a great workout (3-4x 300m)

good luck kid

We'll I am in xc training right now, so that's why my mileage is so high. Really just wanna focus on my base right now. Yesterday we actually had one of the hardest speed workouts we've had that seemed to have me screaming because of the lactic acid buildup.

2x400 in 70 sec w/ 2 min rest after

1x1600 in 5:50 w/ 4 min rest after

2x400 in 68 sec w/ 2 min rest after

1x1600 in 5:45 w/ 4 min rest after

2x400 in 68 sec w/ 2 min rest after

1x1600 in 5:40 w/ 4 min rest after

2x400 in 67, then 63 (last one all out)

You are a 4/8 runner, but you are doing more training (in this workout) than Brandon McBride (current NCAA 800 champ) ever did in HS? You are a HS freshman, only weeks into HS. NOT YOUR FAULT - session is a good one for someone a little/lot more advanced in training. This is what is wrong with HS coaching - lets see what Renato Canova is doing with his elite Kenyans and just scale that back a little. jesus H C. Even though the 1600's are Threshold, that is 8km of training volume.

I am coaching a HS rising senior, with PR's of 48 and 1.50, who isn't ready for that session, but I guarantee will be running 47xx and 1.47 by June, even with a modified XC season. You are training for 4/8 not a frickin 10k, even if it is XC season. No 4/8 runner should be doing that kind of volume at that age - completely non-sensical. The 3 x 1600m would have been plenty.

Can you be more specific in Brandon mcbride's training as a high schooler and collegiate athlete? I'm curious!