I have a horrible xc coach!

Sorry I meant NOT running well in the beginning.

Hahahahaha this coach sounds like a real character. Just train on your own, run for the school but tell him you've gotta do more "personalized" training. If that doesn't work run unattached.

1/10

1. Our speed work was mainly pyramids and 400/800s but it was almost every day.

2. I honestly don't remember one time were we wen't on a long run.

3. I kept track of the mileage and we were doing probably 20-25 mpw which is pretty low right?

every day 400--800's, yet you were on long runs, and the mileage was 20-25.

Get off the acid; your brain is fried = -10/10

your comment doesn't make any sense.

I didn't say we were doing 400-800's while on long runs. What I mean't to say was that we DIDN'T DO ANY LONG RUNS.

Well he's better than my coach.

I'm sorry about that. What is your coach's training like?

transfer. Switch schools. Get your parents to put you in a private hs. Get your coach fired and replaced with a parent. Get your coach to read Daniels and replace 2 hard days with distance days.

If you can do none of these things, make it clear you are going to train on your own 2 days a week. You'll show up for intervals two days a week, but the other days you'll be doing what you need to do in order to improve.

This schedule will not get you ready for college running. Even elites take a recovery day between workouts. Hs running should be mainly distance based training.

And pay more attention in English class. Do you just throw in apostrophes because you think it's time for one? "Meant" and "went" don't have them.

I bet you are the 19:41 kid.

butthurt

Sadly, this is not unusual in HS distance coaching.

My advice is to take control of the situation. How?

* do two quality workouts per week--something like Tues / Thurs. in other words, if the coach is giving you pyramids or 400/800s, do them hard. But never all out.

* the other days that your coach has you do speed work do two things: (1) don't go hard at all, (2) supplement your training with a slower run before or after practice. just run 30 mins or so at your 5K race pace + about 1:00/mile. So, if you're an 18:30 guy (about 6:00/mile), run this workout at 7:00/mile +.

* do a long run on sundays. by long I mean at least an hour of running. ramp to 90 mins over time. go at the pace above or slower.

* run every day, but don't do more than 2 quality days + a long run each week.

If those were your pr's then what were your times at the beginning of the season? When did you achieve your pr's? What did you do during the summer? Did you run 50 miles per week during the summer? Are you doing that this winter?