Currently a senior in high school with PRs of 4:14 (1600m), 1:55 (800 relay), and 9:24 (a hand-time trial we had on track during XC season this year). Looking to break my school's record in the 1600m, it's 4:10.3. For all the people who have run sub 4:10 or helped coach someone there, what was the training (especially base work/mileage) like? I'd appreciate any advice you can give me, as I am currently working on a training schedule seeing as my season ended earlier than I'd like.
Thanks!
Take what you did to get to 4:14 and build off of it. You're pretty close already.
5-10 more total miles per week during base. Some might say go crazy and build a huge base, but with a 4:14 already under your belt, you're looking pretty good for the college level. You're going to want to progress yearly, so don't risk getting injured now.
Hard to say what else you ought to aim for since you really didn't give any info.
CoachB wrote:
Take what you did to get to 4:14 and build off of it. You're pretty close already.
...Hard to say what else you ought to aim for since you really didn't give any info.
^
Look up Arthur Lydiard.
Keep doing what you're doing man, the others are right. You're close enough as is, no point in changing a lot. If you're aware of any weaknesses in biomechanics, turnover, core strength, weight?, etc, then focus on fixing those.
In terms of base, no more than 10 miles more than your previous successful base phase. Consistency is king, that's all I can say.
Perhaps you could extend the duration of your long run? No specific benefit this has but it is a quality method to increase your mileage a little. Another method (and probably better overall) would be to incorporate a few doubles if you aren't doing them already.
I would say you're weaker on the endurance side, because 9:24 definitely doesn't line up with a 4:14 in my opinion, but that was during cross country. Further, I would think that someone capable of running a 4:14 would run much faster than 1:55
Perhaps a hill sprint progression in the base phase would be useful. Longer hill reps with medium recovery, and throughout the season make the hills shorter and faster, with more recovery. It'll develop a lot of power that will help develop speed.
In before JS ruins the thread.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year