Your HS mpw, prs, and training pace.

any1?

30 mpw

4:35

10:08

2:02

Most of my easy runs were 7:50-8:00 pace

how much of the 30mpw was quality?

This was all a long time ago for me but here goes:

60-75mpw. Couldn't do 80

7:00-7:30. For most distance runs closer to the slower end of that spread

33:35. Approximately. Besides 10k the only other PRs are 20m in 2:11 and M in 2:54

I don't know what this means. Hope this helps!

30-35 mpw

6 days of running, off sunday

easy runs between 730-800 pace

one either rep pace workout or interval workout a week

one cruise rep(like 800m tempo repeats) a week

800m-205

mile-435

2mile-1010

steeple-1008

5k(xc)- 1548 [I was a MUCH MUCH better cross guy)

This has the beginnings of Erickson's study on violinists....

Typically 30-35 mpw, several weeks at 40-45

Took Saturday and Sunday off

Workouts included one strength, one speed, and one long run per week

Had extra running every now and then with soccer practice twice a week

3 mi 16:00

3200 9:55

1600 4:25

800 1:58

training varied a bit, but senior year xc:

55-60 mpw, 710-730 pace.

16:53 5k

10:26 3k

4:48 1500m

2:20 800m

I kind of sucked at track, and didn't do track my senior year cuz I overtrained after xc(when I took nearly a minute off my 5k)

30-40 mpw, peaked at 50 mpw summer before senior year.

2 w/o's per week, usually a tempo and intervals. Most runs junior and senior year were at 7:00 pace.

Mile: 4:25

1600: 4:25

3200: 9:40

5k xc: 16:11

PRS:

5k xc - 16:09

2 mile - 9:44

1 mile - 4:29

Ran about 35-40 mpw almost all of it hard (sub-6:30 pace) or on very hilly terrain; many runs were "progression" style. Had 1-2 workouts per week which often included "alternate" forms of training such as stadium steps or high-intensity drills/plyometrics. My coach always emphasized recovery and overall health and as a result I rarely got injured. I personally found much greater success with this type of program than the higher-volume, threshold-focused program that I encountered in college which saw me getting injured and/or burnt out on a regular basis. If I could do it again, I would have kept my college mileage at 60-80 with a greater focus on intensity than the 90-110 miles of sluggish junk that I did. But hey, everyone is different. Just my .02.

25-30 mpw, 700-710 pace.

17:11 5k

10:34? 3200m

4:51 1600m

2:12 800m

Jr year:

800:1:58

1600:4:25

15-20 miles per week, didn't even know what a tempo was. 2 track workouts a week and easy runs at 8 min pace.

Sr year:

800:1:54

1600:4:18

Ran 45-60 miles a week. Started doing 3 mile tempos at 5:15 pace. 2-3 track workouts a week. Easy runs 7:30-8:00 pace.

20-40 mpw. runs were so inaccurately measured that I have no idea what easy or typical pace was and we didn't do any tempos worthy of the name. (tempo to us meant pick up the pace a bit). I never seemed to have more than a two week stretch of health during the seasons.

no interval workouts that I remember in xc, lots of strides and 200-600 intervals in track.

2:12y/4:55y/10:39y/17:30xc?

This is pretty embarrassing for me but,

High school PRs:

400 - 49.5

800 - 1:54.0

1600 - 4:22.9

Mileage per week: 20-30 (took off 2-3 days per week on average. Lol)

30-40 mpw

1:55, 4:14, 9:14, 14:49 (3 mile cross country)

Training pace usually 6 minute pace or under.

1:55/4:16/9:14

Senior year - 60-65/ week

Start runs at 7:00 pace but would finish around 6:00. So I guess 6:30 avg

You're wondering if there is a legitimate correlation between training and PRs? Really?

Here are mine (long time ago):

80-90 mpw

1:55

4:17

9:08

Training pace between 6:00-7:30.

80-90 mpw

1:57

4:08

8:46

Typical training pace for road runs was 6:20-6:40 pace although I would do one longer run a week (10-15 miles) at 5:40-6:00 pace.

All other quality was either races or Interval ladder sessions of 400-1600 meters.

I don't think there is much correlation between training pace and PRs. In college I recall training with many runners who hardly ever ran slower than 6:00 pace on recovery runs and I usually never ran faster than 6:20 pace until the last mile or two.

Brad Schlapak was a sub 4 miler who also won a national Cross title and ran his recovery runs at 8:00 pace.

I don't believe that there is any added benefit to your training by making sure you jog your easy runs. That is what my college used to preach to make sure guys weren't running too hard for those runs.

I think everyone depending on their current fitness should be always focusing on the pace that is just under what they would feel the need to concentrate on holding that pace for recovery mileage. It should be the fastest pace they can run that feels effortless.

At least that is my opinion.

In high school we did 45 mpw around 7:20-45 pace.

PR's by senior year were 16:45 for 5k, 4:40 mile, 10:08 2 mile.