1:54, 4:18

Do you feel tired on that schedule? I've been a 1:55, 4:17, 15:30 guy and a week like this would have been too much for me. 6 of the 7 days you're running 6:20 pace or faster.

You're going to run 4:18 this season. You could do with more mileage, but now is not the time to start doing it. Though I suppose you could start getting in 2-3 miles easy most mornings. A few hard strength workouts -- say, 6 x 800 at 71-72 pace with 400 jog -- might be good.

I would think most D1 coaches would take a walk-on with your times off relatively low mileage. In many cases, the posted times are there in part to discourage people from pestering the coaches. You should contact the coaches, tell them what you've done and what you did to get there, and ask for a chance. Then train like hell over the summer.

Are you doing back to back workouts on Monday and Sundays?

Your 200s are a bit slower than I would have run them when I was at your level.

I think based only on this one week, you tend to have a bit too much rest between reps in a workout.

I also agree with the poster above that you may have too little of true recovery days. I would make your remaining hard days a bit harder while introducing another recovery day.

you have hills, fartlek workout at 3k pace, 200 workout at maybe 1k pace, workout at mile pace, no tempo but pretty quick easy days. The 400s will need to have less rest and you'll need to do more work at 800 pace but there is another month before you absolutely have to do that work. You should probably do some straight up tempos. And you might want to do longer 400 repeat work, 16x400 to 20x400. You should do some 800 repeats and hard 600s to simulate the 800. Your profile suggests you can improve a lot in college with good teammates and coaching. Come to camp or try outs in excellent shape and you should make the team and contribute in the fall.

Yes, I am fairly tired from this week. I had to slow my 5 mile run down to about 7:00 pace today. This week had definitely been more than I had been doing, but close to 6 flat pace had been feeling much more comfortable for me so I was trying to get more of these in. How many runs at this pace would you suggest per week?

Thank you for your confidence, I hope so! What pace would you suggest doing these easy morning runs at? I will definitely start getting more of those in and the 800 workout idea seems like a very good idea, thank you.

I filled out the questionnaire twice now, and emailed the coach a while back after last season with no responses to either. Should I expect contact later after the college season is winding down? My email wasn't too detailed so I could get in more depth about everything. The school does have a large amount of talent coming up so I feel like that could sway things a little bit.

Thanks again for your help!

Just as a warning, it may be unwise to increase training on all levels. Increasing mileage, pace, and workouts tend to be a recipe for injury. Take your easy days easy and your hard days hard. Sometimes the purpose of a run is to recover.

Sdfsdfsdfsdfsdf wrote:

Are you doing back to back workouts on Monday and Sundays?

Your 200s are a bit slower than I would have run them when I was at your level.

I think based only on this one week, you tend to have a bit too much rest between reps in a workout.

I also agree with the poster above that you may have too little of true recovery days. I would make your remaining hard days a bit harder while introducing another recovery day.

Yes, I have been doing back to back workouts, would it be better to take one day off a week and do something else like biking?

The 200s were meant to be a little bit easier of a day because I was sore. Usually with repeats I'll try to do all of them below 30.

I agree completely with less rest. I will talk to my coach about this and try to get him to implement this at practice.

Also, how easy should I be going on my recovery days?

Thanks for your help!!

I like the idea of longer 400 workouts and more 800 based workouts. With the 400s, how fast should I take these, and how much rest? And with the 600s, how close should these be to race pace?

Also, how does the process work with walking on? I'm not too knowledgeable on when these camps and tryouts occur or the best way to get in contact with the coaches. As I said above I tried to get in contact with no success. The school is the University of Missouri, so I assume they're fairly middle of the pack when it comes to D1 running.

Thank you!

ajberndt wrote:

Thank you for your confidence, I hope so! What pace would you suggest doing these easy morning runs at? I will definitely start getting more of those in and the 800 workout idea seems like a very good idea, thank you.

I filled out the questionnaire twice now, and emailed the coach a while back after last season with no responses to either. Should I expect contact later after the college season is winding down? My email wasn't too detailed so I could get in more depth about everything. The school does have a large amount of talent coming up so I feel like that could sway things a little bit.

Thanks again for your help!

The morning easy runs should be, well, easy. So, probably slower than what you've been doing. Let's say 7:00 pace, but you really don't need to be targeting a pace.

Think of them as a warmup for your afternoon run.

walk-ons unite wrote:

I would think most D1 coaches would take a walk-on with your times off relatively low mileage. In many cases, the posted times are there in part to discourage people from pestering the coaches. You should contact the coaches, tell them what you've done and what you did to get there, and ask for a chance. Then train like hell over the summer.

^^ Unless the coach at the school is a complete dolt, you are already in. Contact him directly and express your interest. Walk-on standards are almost always inflated.

TrackBot! VDOT 4:14 Mile

VDOT for 4:14 1mi: 71.8

Equivalent race times based on VDOT:

Marathon: 02:20:00

Half marathon: 01:06:50

15K: 00:46:29

10K: 00:30:19

5K: 00:14:35

3Mi: 00:14:03

2Mi: 00:09:03

3200m: 00:09:00

3K: 00:08:23

1Mi: 00:04:14

1600m: 00:04:12

1500m: 00:03:55

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