Sub 10:20? Sub 37:00?

How did that half marathon go?

I never ran the half, i plan on running it this upcoming summer

Bump

I think you've got the right idea. It seems like you have read Daniels. I would guess the 10k time is within relatively easy reach, I don't know about the shorter stuff. I suspect you, like me are more slow-twitch. I focused on 10k at your age, so/ju in HS. I didn't sign up for the school team and that helped A LOT. If I was decent at mid D maybe the coach and team could've helped but even then maybe not.

The only advice I can throw into the ring is that although your periodization idea is spot on in my opinion, the periods may be too long. I like the progression but I found that I would peak 10 weeks after starting any sort of speedwork, by which I mean anything above threshold including tempo-type work.

Now this ten week thing might be just me but is noot inconsistent with the Lydiard book I had back then. I have found that even now (I'm probably a little older than you parents) that I can't sustain a really hard program any longer than that. I'm even thinking of revamping to start faster, race-specific work 8 weeks out. That means with taper, only about 6 weeks or so of a pretty tough schedule. At your age a little longer should be doable but I'm telling you this in case you start to feel stale just when you should be peaking or worse yet finally get to your real key race-specific workouts and just have nothing in the tank. This would mean you've peaked and all you have to do is count back from the last day you felt light as a feather and start the process the appropriate time out next time.

OK lad, get out on the road!

Well, the tempo work outs and cruise intervals aren't gonna be speedy for me at all, I actually designed it to where 10 weeks after my very first actualy spped workout is my big race.

I haven't read the distance running formula, but i have conversed about it. I tend to watch sage cannaday a lot so i know a good amount about periodization.

I really appreciate the response also! and yes i am for sure a pure distance runner, i can run longer distances a lot faster than i can shorter in conversion tables.

Hey man, I'd still recommend reading Jack Daniels Distance Running formula book. The VDOT tables alone are worth it!

As far as training goes...make sure you get in some good base over winter and summer (the off-season). Don't do a bunch of hard interval work too early in the season (i.e. burning 400's and 1000's). Maintain your Tempo Runs, Long Runs and an element of fairly high mileage early on. You can do cruise intervals and the like in favor of some 20-min tempo runs etc but keep the intensity under 85% and keep the recovery short. Work on form drills, basic leg speed with alactic strides and short sprints: 75-100m. You'll want that mile time to still come down under 4:55-4:57 at least if you want a shot at sub 10:20.

Also, take your easy days easy! Some can be steady, but recovery and use them to build your mileage and to build consistency. Good luck.

Yeah, I will not bring the pace below 5:50 during phase 2. I will then increase it to around 5:15 during phase 3 over time. During phase 4 I will do lots of very fast 400s, 300s, 600s, and 200s to make sure my first mile doesn't feel to hard.

As a ST guy myself I don't think you want to do a lot of very fast 400s. 300s, 600s and 200s! Also, you don't want to be already into phase 4 when track season starts and you race the mile! Build base most of the time, mix in some Threshold work and let the races get you into shape (along with a couple Vo2max, longer intervals). Racing some hard miles during the season will induce enough lactic acid. You can't burn out until you catch fire!

In the long-term you'll get speed from strength. I tried burning it hot all through high school with intervals and only got down to a 4:09 1500m (after running 4:23 as a frosh) and bombing at the end of each season in track. It wasn't until college after training for mainly 5km-10km with basically no anaerobic speed work that I popped a 3:55 (1500m) the few times that I raced it. Strength and good form (Running Economy comes into play here) bring out the best in your speed. For long term gains it comes down to consistent mileage and lots of Threshold work.

I wont be doing lots of reps of the veery fast workouts, I planned on actually just doing 2 quality speed workouts per week. (8X400, 12X200, 4X600) I will keep consistency with my mileage throughout the season and all phases from now on. I will have long runs and workouts with long warm ups so my mileage will actually bump up a bit through out the season. I only have 9 races so I wont be racing much. I also plan on running sub 4:50 in the 1600 this year

Is this actually sage cannaday?

Yep. (and it's spelled "Canaday")Glad you like the youtube vids on my channel. Just be careful inducing a lot of lactic acid early season with the Reps. You can use some races to get yourself into better and better shape during the season (although the base phase in the off-season is the real key and the more Threshold types of workouts you have under your belt the better you can sustain your fitness and peak at the right time when it counts). The pace/intensity you run Reps or Vo2max (interval) workouts along with the recovery time/jog can really change the stimulus of the workout. One variable manipulation can make a huge difference. Good luck!

TannerD22 wrote:

Is this actually sage cannaday?

Thanks, I should probably have mentioned, I will build up to 55 mpw. But I do 3 weeks hard, and then a week of 4 or 5 days and lower mileage. A pure easy week to make sure my legs aren't dead all the time. I will do a 1-2 week taper to make sure I feel fresh for my last race.

Sorry there are some brothers from around where I live and their name's spelled Cannaday.

I really like the series you're doing now, Keep it up i bet a ton of ppl are enjoying it.

I wont be in phase 4 until 6 weeks from my last race. I will be doing 5 phases also