Sub 4:30?

LOTrack wrote:

I'm a sub 2:00 800 runner trying to widen my horizon and take on the mile. I'm a sophomore in high school and was wondering what should a weekly workout look like? And how many miles a week do you guys think? Any advice is helpful!! Thank you

What are you doing now?

I am running indoors and average 30-35 miles a week. I feel like I should be doing more? What should a weekly workout schedule look like?

LOTrack wrote:

I am running indoors and average 30-35 miles a week. I feel like I should be doing more? What should a weekly workout schedule look like?

Probably you don't need to be doing more right now. Just get those 30-35 in every week through indoor, and race. Race a mile and see what happens. Race some 400s or even shorter as well.

The time to raise your mileage is during the summer. Then you can focus on doing that without worrying about racing. You could likely move up to 45-50 during the summer.

I have been competing at indoor meets and just can't seem to crack that 4:30. I want to be below that before outdoor season in the spring. Would more speedy workouts help? Any advice of speed or distance workouts?

LOTrack wrote:

I have been competing at indoor meets and just can't seem to crack that 4:30. I want to be below that before outdoor season in the spring. Would more speedy workouts help? Any advice of speed or distance workouts?

You've run 2:00 and can't run 4:30? How close are you? And do you have PRs for 200 and 400?

I don't run 200 but I bet I could in high 23s, and my 400 is just okay at a 53.1-I'm also looking to improve that. But do you have any advice on a weekly workout plan??

LOTrack wrote:

I don't run 200 but I bet I could in high 23s, and my 400 is just okay at a 53.1-I'm also looking to improve that. But do you have any advice on a weekly workout plan??

Post the last few weeks of your training/racing, and I or others can suggest some possible tweaks.

Hey! I'm trying to break 430 this spring also so I can share my weekly plan with you. Firstly don't go so hard in the winterthat you get burnt out, and make sure you're having fun with the indoor races. As far as a workout plan What I'm doing is a tempo that challenges me but doesn't kill, once a week, and it's around 2-4 miles of hard running. Then I have another day where I focus on speed, running shorter bursts of full sprint effort like 10x20 seconds all out. (I think it would be a good idea to structure this run like a fartlek) And I have a long run. The rest of the days I run super easy miles or go to the gym or both. I also have one rest day. This is the plan I've been sticking to and the key is making sure you're not going too hard in the winter but still having those quality days where you focus on speed. To sum this all up a good weekly plan has a tempo day, a speed day, a long run, and the rest is super easy miles. Also 30 miles a week is solid for winter training for a miler.

Last weeks schedule looked like this:

Monday: 1 mile warm up, 1 mile timed speedy, 4x200 at 33 sec. then 2x150 all out. 1 mile cool down

Tuesday: easy 5 at 7:00 pace

Wednesday: 2 mile at 6:10 pace, 2x200 at 30 sec, then 1 mile cool

Thursday: 1 mile warm up, 8 mile long run, 4 mile bike

Friday: 7 mile easyy, 6 mile bike

Saturday: 4 mile run, 2x400 at 70

Sunday: easy 5 miles

LOTrack wrote:

Last weeks schedule looked like this:

Monday: 1 mile warm up, 1 mile timed speedy, 4x200 at 33 sec. then 2x150 all out. 1 mile cool down

Tuesday: easy 5 at 7:00 pace

Wednesday: 2 mile at 6:10 pace, 2x200 at 30 sec, then 1 mile cool

Thursday: 1 mile warm up, 8 mile long run, 4 mile bike

Friday: 7 mile easyy, 6 mile bike

Saturday: 4 mile run, 2x400 at 70

Sunday: easy 5 miles

Okay. It certainly sounds to me as if you're getting good results so far. And I don't think that you need to be doing many hard track workouts during indoor. Others might disagree.

So the suggestion I'll make is to extend your Wednesday workout a bit. If 2 miles at 6:10 pace is not too bad, work on extending it to 3 miles at that pace. When you can do that at a reasonable effort -- working, but not having to dig deep at all, drop back to 2 miles or so and drop the pace to 6:00, and work again on extending to 3 miles.

Next year you'll probably be able to do 4 miles closer to 5:30 at the same effort.

Some good advice. If you are peaking indoors and not just training through it considering when indoor season ends i would first have a longer race specific workout on Monday. For example 8x400 at goal mile pace with 200m jog. I would not do the same workout every week but have a progression to them. Increasing distance or reps at same pace. I prefer to increase distance so 8x400 becomes 5x600 at mile pace with 200m jog still. I would end with 4x150 all out like above with 250m jog. And i would at least extend that tempo to 3-4 miles along with alternating with cruise intervals eg 3-4xmile with 1:00 rest a little faster than tempo pace. Always ending with something quick like 4x200. I think you have the right idea just need to get some more race specific work in and extend those workouts a little. Lastly i dont see any strides so i would end 1-2 runs each week with 8x80m or 8x100 or something of that distance and volume at a quick pace.