Highschool track distance training

High School Running High School Training

6 years ago 01/09/2018 9:42pm EST

Hi, I am a sophmore in hs, 15 years old. Last year as a freshman I started to getvserious and ran 17:09 5k, 10:28 3200, and 4:43 mile. I ran 30~35 mpw with 20 min tempos, inteval, and speed. This year i ran 16:40 but never ran on a very fast course, our "pr" course was rained out. Training went really well with interval workouts consisting of 3x1 mile repeats at 4:55 pace and a 4:30 rest which I always managed, then the day afyer next would usually be a 400 workout: 8x400 at 67-69 finished all out with 55-56. Weekly mileage 30~40 mayber 45 a couple times. Going into track season I really want to run a good 2-mile. I haven't had any serious injuries and hope to carry that luck through the season. I am looking really for help getting to my goal mark of sub 9:40 and 4:30. I am currently running 45 mpw with long runs of 10 miles, tenoos of 3 miles at 5:30-5:40 pace, and starting to take advantage of the hills in my neighborhood. But I know I don't have everything figured out. It seems overwhelming to worry about injuries, mileage, speed and interval sessions, tempos, long runs, cross training, and weight training. I really need help getting a plan that I feel confident in. All responses would be greatly appreciated, thanks. (sorry if this is a bit all over the place).

6 years ago 01/16/2018 12:42pm EST

re: Dlewi

I am not sure if you ever tried, but it would be an idea to try some "special" intervals and sessions.

E.g.:

6 x 200 m (on the track)

10 min break

6x200m (uphill)

10 min break

3x200m (on the track again)

the 200m should be progressive in each block. Of course the 200m uphill part will be some 3-7 sec slower but nevertheless increasing meanwhile.

2 x (1600, 1200, 800, 2 x 400m) / break about 2 min

here its also important to run progressive.

These examples are from excerpts of Mo Farahs and the Melbourne Track Clubs training program. It worked for me, so i could run an 2:45 min 1k within 4 weeks of training.

I hope, i could help you.

greetings from germany :)

6 years ago 01/16/2018 2:29pm EST

re: Dlewi

Your training sound solid. Good work. As a sophomore boy with solid training, you'll see substantial gains just by letting nature take its course.

The one issue it sounds like you need to work on is feeling anxious and overwhelmed. For that, I have some suggestions.

1. Trust your coach.

2. Prioritize. First: Don't get injured. Second: Mileage. Third: A good mix of workouts, none of them extreme efforts. Fourth: Everything else. Do cross training for giggles after the season, and weight training for giggles after running.

3. Consistent, steady effort is more important than hitting one big workout.

4. Where anxiety can get acute is when it comes to racing. Feeling nervous is good; use that energy to get mentally ready to race. Go into each race with a plan, then execute your plan, then revise your future training/racing plans based on the results.

6 years ago 01/16/2018 4:45pm EST

re: Dlewi

As a sophomore with your mile capabilities you need to set an immediate goal of going sub 2:00 in the 800 and you do this by running 200s,300s and 400s slightly faster than 2:00 pace weekly and never totaling more than 1600 meters per session. Something like 8x200 in 29, 5x300 in 44 and 4x400 and rotate every week will work. Also, bump up to 4 mile tempos weekly and if done properly, you can see yourself doing a 4 mile tempo in 21:00 by April. Having that 800 speed and endurance will give you a decent shot at a 4:20 mile this season. Once you're capable of a 20:00 4 mile tempo as a senior or even maybe a junior, you'll be flirting with sub 4. Also try getting your long run pace to 6:00 pace and the long run up to 90 minutes by senior year.

6 years ago 01/16/2018 6:25pm EST

re: Dlewi

More mileage and once a week do a long run, hill rep session and a fartlek run.

Winter schedule

Sun Long run

Mon Easy

Tues Hill reps

Wen Easy

Thurs Fartlek

Fri Easy

Sat Easy

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