My team has a time trial in one week. I've been running 50mpw for about 4-5 weeks averaging different paces from 6-7-8 and would like to receive advice on what workouts would be great to prepare for this time trial. Workouts i've been doing are Tempo runs, track workouts, and strength workouts. How should my training look like this week? Any advice would be great!
It is a time trial, it DOES NOT MATTER at all. Do not race your team mates unless you need to out lean someone to be in the top 7.
Continue doing what you have been doing just make sure to schedule your other workouts so that one of them would be on the day of the time trial and run the time trial instead.
Do what your coach tells you to do.
run 10M a day every day as hard as you can.
You said "any" advice...
Just continue on with your training as is until your coach adjusts it. The purpose of the time trial to assess your level of fitness. Do your best. You will have plenty of races to run this season and it is worthless to try to peak for each of them. You will train through all of them until you get to the end of the season and your important races. At which point you will be in great shape and your confidence will.be sky-high because you ran good times while training through the race season. You'll feel like a million bucks when you do reduce your training to peak. Just stay the course and be consistent in your training. Go ahead race your teammates (dont listen to the other poster) - racing is some of the best training out there, you will learn as you go.
Just like you won't do much in a week to prepare for your last race of the season, you won't do much to prepare for a time trial in a week. Follow the coaches workouts and be well rested. The preparation is the accumulation of what you've done the last 3 months or more.
I agree, you should continue with your training until your coach tells you otherwise; besides that just keep in mind that its a TIME TRAIL and just that nothing more that a basic gauge of your fitness, so their should really be no reason to do any real preparation. Just treat it as a workout and nothing more. ITS NOT A REAL RACE.
I'd say in 1 weeks time, just to try to keep your training as simple as you can. Don't change it much if at all, maybe a tune up workout. The tune up shouldn't be too hard, but do the intervals at race pace w/ little rest in between. Picture yourself in the race.
I'd say 5x1000m @ 5k pace w/ about 90 seconds or 2 minutes of rest. Try to run these as relaxed as possible.
Decent advice from most folks. Also worth mentioning, you are on a TEAM. This means that somehow getting a mini-peak in to get a varsity spot over someone who is normally better than you is to the detriment of the team. Just train with the team and give an honest performance. If you're not good enough for the spot you want, keep working hard and you may get there by the end of the season. Or next season.
Dude, you're in High School. Just go out and drink heavily the night before the time trial. You'll be fine.