Sub 9 and 4:10???? how does my training look

75 miles a week? You call that good training? Get off your lazy ass and run you guzzler. Back in my day with did 110 miles a week backwards with 10 pound weights up our asses and only ran 9:35, if you want to run sub 9 you better drop some money on a plane ticket to altitude and start cranking out some real shit. Good luck in dream land amigo.

Your training looks fine. Cutting 10 sec for 3200m in a year should happen.

As for sub 4:10, looking at your CA mile split profile, you need to run MORE 800s. I know you are faster than 2:03, but, you need to practice running faster than 4:10 pace. You seem to be a longer distance guy so piling up a bunch of 57 sec 400s in training might slightly hurt your 3200. However, a few good 800s would go a long way.

Trevor Siniscalchi wrote:

This was in trainers on the track, leading the whole was with a headwind

Yeah but this means you also had a tailwind.

But in all seriousness, your training looks fine. I would maybe do plyos and sprints twice a week. And go hard in workouts with that 4:14 teammate but be sure to recover on your regular runs.

Agree that you seem primed to run under 9, but not so sure about under 4:10.

I'm not sure what to make of your 56 400 that you mention.

In order to get under 4:10 with your distance bias, I'd still really expect you to get comfortably under 1:56 for 800 to have a chance.

Seems like you're on track for the sub 9. Key would be getting in a fast race where you don't have to do the work. In HS, that probably means NBON unless you're in an area with top notch competition.

Agree with the previous poster re: running more 800s if you want to break 4:10. You have to be comfortable splitting near your PR (which I gather is 2:03) to run a sub 4:10.

Last point would be peaking. You're working hard right now, which is great. Don't expect to train through a sub 4:10. You should rest / peak to hit that number.

Good luck!

Amazing that these days a 9:10 only makes you 132nd in the country, which is where you ended up last year according to Milesplit, because that is a very solid time.

I'm in no position to critique your training...you've obviously continued to get better, and your coach should really be the one advising you here.

I do agree with the other posters that it seems sub 9:00 is more within your reach than a sun 4:10, but your increased training should inch you closer to both times. Your 9:10 came in your last race last season, so for a similar or faster result, you will have to have training go well, a taper go well and then good weather on target race day.

The only thing that stands out to me as different from the norm is that you do strength and core work every day. Many runners do a little bit of core every day and maybe some pushups or planks or something every day, but if you are actually involving weights every day, that seems perhaps too much. 2-3 days a week there should be sufficient. So, not a critique really...just something that stands out. All could be fine depending on the intensity of those sessions.

I've always put 15:00 at Woodward as my 9:00 3200 conversion. Your 15:16 lines up well with your 9:10, as does all of your training. A 9:00 guy is going to hit tempos at 5:00 or better and mile repeats at or under 4:40.

Aside from your morning runs, I don't see any recovery runs, which is going to inhibit your ability to run the above workouts the way you need to. I've done many runs with 13:30 5k guys at 7:00 pace.

Your weakness seems to be your speed. As mentioned by a previous poster, get your 800 down to 1:56 if you want to break 4:10. You've got your base in, now work the speed you don't have. That is the missing ingredient in your training. Your current training will keep you at 4:15/9:10 range.

there's no reason you should be doing your "fitness runs" at 5:30-5:45/mi