for someone with decent talent (4:29 mile off 35 mpw and 15:44 off 35-40mpw on road) what does it take to run sub 9 3200 by senior year? I ran that sophomore track and then 15:44 in a turkey trot. give it to me straight, what do i have to do in terms of amount of mileage and work ethic and amount to do that by senior year track. I will do any amount of work if that means 2-a-days or insane amount of work, ill do it. Thanks guys!!
15:44 after junior year cross, 16 flat on grass at lavern.
Run 4:29 first 1600 and 4:30 second 1600. Gain fitness by increasing mileage if needed. It takes talent + hard work + diet + smart coach + mental fitness.
haha yes thanks for help on math, i mean particular numbers in terms of mileage and training times
xcrunner123 wrote:
haha yes thanks for help on math, i mean particular numbers in terms of mileage and training times
There is literally no answer to that. Every athlete is different, and there is no magic number of miles or a secret workout (or even a certain mile/5k time you have to have run, other than sub 4:30 I guess). History says you likely need to be running a good deal more than 35 miles per week, but even that isn't unheard of for someone with a great deal of talent.
In general, work with your coach to build to a higher but sustainable mileage level and gradually increase the duration and intensity of your workouts. Continue to lengthen your long run, keeping it in the 20-25% range of your weekly mileage.
And I'd recommend going 4:30/4:29 instead.
Get a copy of Daniels' Running Formula. Benchmark your VDOT. Then look at a 9:00 flat 3200 VDOT.
Look at his plan for the mile (it might be the 1500; I don't have the book in front of me). You'll see what it takes to get there.
Good luck!
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