HELP me!!! More recovery or less?

Training Advice/Discussion

9 years ago 09/14/2014 6:42am EDT

Here is my regular week:

Monday: 4-5 mile repeats. 5 min recovery Avrg 5:05(not on a track and some hills)

Tuesday: 7-8 miles at around 6:30 pace

Wednesday: Usually 1000s with 1.5 min recovery at a 5:05 pace

Thursday: 6-7 miles at 7 min pace

Friday: 3 miles easy

Saturday: RACE

Sunday: long run usually 10 miles at 6:45pace.

Am i running to fast on easy/moderate days?

I have been able to run 15:50 But not any faster. My legs seem to feel fine on rave day but during the race they feel heavy. Also i am a jr in highschool. Avrg around 50mpw with cooldowns and warmups

9 years ago 09/14/2014 7:20am EDT

re: highschoolrunner3333

way too much recovery in that mile workout? 5 minutes, good lord, I'd do half that.

9 years ago 09/14/2014 9:13am EDT

re: highschoolrunner3333

If you're having a rave day, it's no wonder your legs are tired when you try to race.

9 years ago 09/14/2014 9:27am EDT

re: highschoolrunner3333

I would defiantly stop raving before race day...it wears you out. But seriously, flip your Wednesday and Thursday workouts and you should be a little more fresh. Good luck.

9 years ago 09/14/2014 9:29am EDT

re: highschoolrunner3333

And as the other poster suggested, cut down the rest for those mile repeats. A 400 meter jog or about 2 to 3 minutes in between should be the max you should have, maybe even 90 seconds.

9 years ago 09/14/2014 9:56am EDT

re: highschoolrunner3333

Too fast a pace on your recovery days during the week. Too fast on your long run the day after a race.

You're not letting your body recover. 7-7:15's during the week. 7:15-7:30 on Sunday's.

Those 1000 are too close to your races. If you have to do them, slow them down.

You're training to race not vice versa.

Btw

Your legs don't feel fine if they feel heavy during the race.

9 years ago 09/14/2014 10:24am EDT

re: Balian

Okay i will slow it down but whats a rave day?

9 years ago 09/14/2014 10:25am EDT

re: highschoolrunner5421

My coach tells me to go the same pace as my mileage day in the summer which was 6:30. And sorry i meant race.

9 years ago 09/14/2014 10:31am EDT

re: highschoolrunner3333

The reason youve run 15:50 but not faster is because you're trainning to run 15:50 and not faster. Youre doing all of your workouts at 5:05 pace so how do you expect to be able to run faster than 5:05 pace in a race if you've never done it in training?

9 years ago 09/14/2014 10:51am EDT

re: kemBOII

Some of my workouts are faster than 5:00 and i practice on hilly courses but that was just my typical or average. I have ran at 5:00 pace before and sometimes below. But if i ran slower on tuesdays and thursdays would i run faster races?

9 years ago 09/14/2014 11:18am EDT

re: Balian

Balian wrote:
Too fast a pace on your recovery days during the week. Too fast on your long run the day after a race.
You're not letting your body recover. 7-7:15's during the week. 7:15-7:30 on Sunday's.
Those 1000 are too close to your races. If you have to do them, slow them down.
You're training to race not vice versa.
Btw
Your legs don't feel fine if they feel heavy during the race.

This is the best advice given your situation. You have to follow the coaching and do the workouts your team is doing, but to slow recovery and long run paces is the right adjustment to try.

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