Anyone who's ran 1:59 and 4:29, how much mileage were you doing/ distance of longrun? I know mileage for 1:59 will be less than 4:29 but generally how much could be needed for either?
Anyone who's ran 1:59 and 4:29, how much mileage were you doing/ distance of longrun? I know mileage for 1:59 will be less than 4:29 but generally how much could be needed for either?
1:59? You need about half a mile for that.
Sophomore year of high school was my first year of running. My first race I ran 2:11. The next race I ran 2:07. After that was 2:01, a series of 2:00, and the last race of the year I ran 1:59.8 & split 1:58 in the 4x8 @ states.
I ran less then 20 miles a week, but did intervals almost every day.
My workouts every week for the entire year were:
M 500,400,300,300 all at 64s pace per quarter.
T Hard workout I.e. 6x400 @ 60-62 w/ 400 jog
W 400,400, 300,300,300 64s per quarter
T 6x200 @ 29-30 w/ 200 jog
F 1 mile easy
S Race or day like Tuesday
Sun Off
Every day of the week was exactly the same except Tuesday and Saturday which would change the intervals but would always be the hardest days.
I did this the 3 years of high school that I ran and got down to 1:55 by senior year. Only difference was doing XC junior and senior year where I did about 25 miles a week max.
Also keep in mind I had run 22.94 in the 200 and by senior year could break 50; so I had decent speed. Ran the 4x4 @ every meet.
I would not recommend this training. As I got older I learned more about running and in college had a good coach that knew what they were doing and made much more improvements. In college got to around 85 avg miles a week during xc and had moved up to the mile. I ran the 800 for Fun a few times and crushed my high school times with the added strength more mileage has provided.
To answer your question, not much mileage is needed, but I'd say running more will help depending on the type of runner you are. 40-50 in high school will definitely be enough to get you there
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Actually 804.5
Interestingly, I first broke 4:30 for a 1600m race while averaging about 20-25 mpw in high school. I didn't break 2:00 in an 800m until my sophomore year of college, while averaging upper 70s to lower 80s mpw. Final PRs ended up 3:50 1500m and 1:57 800m both at upper 90s mpw.
I think around 30-35 in high school for around 6 months
Sorry for a long post, no need to read it if not interested. I currently have too much ("empty") time in my days.
I did my pb 1.57 (ran 2.01,9 in the first year of more serious training, had trained ~10years before it though) when was 27yrs old, after 7 years averaging ~60MPW, the weekly mileage varied, 205k (128miles) at max, several 110-120m weeks, a lots of at or near the 100mpw, but included frequent down weeks. The odd thing was that a year before my 800m pb I ran 400m pb (53,01) after winter when I emphasized doing high easy mileage (3 months at 100-120mpw in the hard weeks) and top speed work, before "putting it all together" in the pre season. Ran also 1,58,40 and 15:43pb 5k that summer. I always believed on "use it or lose it", and didn´t afraid that I would lose my (mediocre) speed because of the high mileage, as long as I continued doing the top speed work frequently. NOTE, not everyone will need even near that much mileage, of course.
So I always did the weekly sprints and drills work, and I was even faster in training (50m-400m speed) in the 7th year of serious training when did the 800 lifetime pb, but I dropped the mileage to more manageable level (100-110k / ~65mpw on hard weeks) and added heavier weights after the sprints. The accumulated lifetime miles was one reason behind dropping the mileage, as well as my age.
To sum it up, I did mistakes and tried different approaches but I feel like at least for many runners there´s more than only a one way to skin the cat, because I was running a pb at some distance for 8 years in a row (when matured), and in my main event 800m the only year when I didn´t improve was 2006, but was close to it, ran 1500m (4.07) and 5k pb (that time) though. Improved to 1:58,40 the next year, and the year after that the 1:57 lifetime pb in my second race of the season, I got a hamstring injury shortly after that (overtrained), which ended my season and practically my career.
If someone is interested, some things that I learned, some by the hard way which should keep in mind based on my and some other people experiences/studies:
-Never neglect the top speed work, but don´t over do it, you´re a distance runner, and top speed work is mostly neuromuscular work --> no need to train that often, no need for a big volume per session eiher, hills are good.
These are important for injury prevention aswell.
-Try different distances, find out the distance which suits for you the best
-Don´t forget to work on your weaknesses too throughout the career, those could be the limiting factors to be able to fully use your strengths
-Make sure that you´re fully recovered when starting a new training year
-Ensure the recovery during the year, but train hard until you´re fatigued enough (not "dead")
-PROGRESSION during the career and the year. Start from low enough to make room for a safe progression and to avoid peaking too early/overtraining/injuries.
-Don´t increase the mileage and intensity simultaneously, and increase them as much it takes to have an effect, but not too severe
-Keep rest days if you feel like it, even during a hard week, keep track of your training state
-Don´t afraid to be far away from peak fitness during base phase
-Maintain what you´ve built
-Modify your training during the years; if you find out that you´re too weak/strong at an event which has a negative effect for your main event.
-The most important thing is the mind, a burning desire to become better
-Lastly, I know that we´re all different
I first ran 1:59 at 15 and was running about 10 miles a week maybe less.
I don't run the 1600/mile but I ran 4:06 1500m at 16 doing about 10 miles a week also.
Just getting a little bit older gave me that endurance. I solely did speed endurance sessions with my coach of the time.
Informative post! I'd say that 120mpw is a bit excessive for 1:59 though. You can achieve it that way but if you are focusing on the 800m you should just focus on a lot more speed work. Actual speed work, not the strides some do after a long run lol
800ftw. wrote:
Informative post! I'd say that 120mpw is a bit excessive for 1:59 though. You can achieve it that way but if you are focusing on the 800m you should just focus on a lot more speed work. Actual speed work, not the strides some do after a long run lol
Thanks! I agree, but I really wanted to find my limits in multiple distances, and I believed that the high mileage periods wouldn´t harm my speed that much, since I wasn´t fast. And I really enjoyed doing occasionally very high mileage. I also wasn´t sure what would be my best event until I had tried it all. If I would´ve known right away that I´m mostly an 800m type, I would have trained differently, but not that much. After all also my 800 improved almost year after year.
Yeah to maximise your 800m you need to really work on speed and speed endurance. Mileage won't quite be enough alone.
what about wrote:
Anyone who's ran 1:59 and 4:29, how much mileage were you doing/ distance of longrun? I know mileage for 1:59 will be less than 4:29 but generally how much could be needed for either?
Good question. I never ran those times; I was surprised to PR in the 800 when doing mile training and in the mile when i was coming off 5000 m training (2:11/4:41). Those were in college too. I would assume your in high school...my friend ran 1:58/4:29 in high school. He was switching from a 16/32 guy to 800/4by4 and only raced the mile to get a few points at meets so his training was something like 15 to 25 mile weeks. He didn't like running a ton of laps on the track, but in the off-season like to long trails runs (up to 15 miles; hilly). In general he was a low mileage guy.
So to answer your question, I have no idea. My answer was intend pointless.
it depends on what your current PBs and abilities are. Tell us.For me, 25 miles per week. all miles on the track. longest run 4 miles. speed drills at the start and end of practice (skips, butt kicks, high knees, strides on grass, about 10 minutes each session etc) You need to train yourself to be fast all seasoni trained as a 400m/800m runner, but when in 49/1:54 shape, a 4:30 mile was ok. Longest intervals were probabll 600-800m all season. i ran XC too, which helped track strengh. Lots of 200's at 26-28. 150's are good tooAlos, where i jumped from 2:00 to 1:54 was a couple seasons of XC and the lifting all winter and most of the track season. lots of lifting after practice (squats, bench, power cleans, stuff that makes you explosive)Please fix your grammar. It's: "Anyone who's run 1:59 and 4:29."
what about wrote:
Anyone who's ran 1:59 and 4:29, how much mileage were you doing/ distance of longrun? I know mileage for 1:59 will be less than 4:29 but generally how much could be needed for either?
Not even a half-decent troll thread. C'mon, at least try.
Depends how talented you are. In high school I was at that level doing 50-55 mpw. I also knew a kid who was faster than that who did 20mpw.
I ran about 20 mph for a 1:59 in the half marathon but increased that to about 30 mpw to run a 4:29 in the full.
Peter Snell ran 22 mile long runs on Sundays and about 100mpw, eventually running 1:44 800m and setting a world record at the mile of 3:54. Aerobic strength goes a long way. He did fast workouts too, but the man ran great mileage.
Hi...I ran the same time at 16/17 for 1500m 4.06..I quit running the following year after with a lot of niggling injuries only to return in my late 30s
My question is what times did you run for 1500m or 800m in your mid twenties when you would have been in your prime...as I often wonder what my time as a 16yr old would equate to an adult time...
Any info on this would be great to get..
Thanks