How did everyone's training go this week? I'll post my week in a little bit.
How did everyone's training go this week? I'll post my week in a little bit.
M: 20 minute fartlek 1 minute slow, 1 minute fast
T: 20x150m hill at about 5k pace
W: Rest
T: 5 miles easy + 4x100m strides
F: 5km in 19:55 10 minute rest 3km in 11:58
S: 5 miles easy + 5x100m strides
S: 12 mile long run @7:52 per mile
Is this good training?
Monday: AM: 4 miles easy PM: 4 miles easy
Tuesday: AM: 4 mile tempo with a few hills at 6:14 pace. PM: 3 miles easy
Wednesday: AM: 4 miles easy PM: 4 miles easy
Thursday: Summer of Malmo style 20x200m workout at 5k pace. Averaged 39-40 with last one at 33. The key here was FULL RECOVERY which for me meant a 200m jog at around 9 minute mile pace. Workout was about 5 miles (20 laps) and I did 1 mile warm up and a 1.1 mile cool down (to get in 7 miles because the track workout was about 0.1 short of 5 miles).
Friday: AM: 4 miles easy PM: 4 miles easy
Saturday: 12 mile long run
Sunday: off
Total: 50 miles
BenW wrote:
M: 20 minute fartlek 1 minute slow, 1 minute fast
T: 20x150m hill at about 5k pace
W: Rest
T: 5 miles easy + 4x100m strides
F: 5km in 19:55 10 minute rest 3km in 11:58
S: 5 miles easy + 5x100m strides
S: 12 mile long run @7:52 per mile
Is this good training?
3 workouts a week might be a bit much for the summer and you would probably be better off replacing that Friday workout with a 4 mile tempo at 5k pace + 30 seconds or so.
Started Doing Doubles This Week, felt really recovered the next day.
Monday - 7 @ 6:56
Tuesday - AM: 3 Mile warm up/ Cool down 2x2 Mile Steady state around 6:00.
PM: 2 Mile Shakeout
Wednesday: Coach told us to add 30 sec to your easy day pace so we did 8 Miles @ 7:25 Pace
Thursday: AM: 4 mile warm/cool down; 8x230m on turf, around 37 seconds
PM: Easy 3 mile Shakeout
Friday:
Started Doing Doubles This Week, felt really recovered the next day.
Monday - 7 @ 6:56
Tuesday - AM: 3 Mile warm up/ Cool down 2x2 Mile Steady state around 6:00.
PM: 2 Mile Shakeout
Wednesday: Coach told us to add 30 sec to your easy day pace so we did 8 Miles @ 7:25 Pace
Thursday: AM: 4 mile warm/cool down; 8x230m on turf, around 37 seconds
PM: Easy 3 mile Shakeout
Friday: AM: 8 miles @ 7:06
PM: 1.5 Mile shakeout
Saturday : I’m really proud about this long run
12 Miles @ 6:35 Pace
Last week I was on holidays at the snow so I didn't train at all. This week when I got back I felt terrible and couldn't run as much as I was meant to. My coach said to take today off even though I was going to train today.
Last week: nothing
Monday (yesterday) : two 800s at xc/ 3k pace or slower, 2.5 400s (same pace) 2 200s with 30 seconds inbetween each one (same pace)
Tuesday (today) : rest or riding my bike
Wednesday: (tomorrow) : so far I 'm planning to run a 3k time trial
Thursday: I don't know as I can't predict the future
Friday: not sure
Saturday: not sure
Sunday: not sure
I'm in Year 7 at school. .What grade are you in everybody else?
Solid week, but I agree with Highschooler. 3 workouts a week is too much. I only do 2 a week the season and haven't started any yet this summer... I would also add a mile or two of warm up and cool down when doing workouts (if you aren't already doing that).
So for example, a day might look like this: warm up
2 miles easy
5 set of 3 min tempo, 2 min recovery
4 sets of 30 sec on, 30 sec off (recovery) at a quick/sprint-like pace
2 miles easy
Conservative wrote:
Started Doing Doubles This Week, felt really recovered the next day.
Monday - 7 @ 6:56
Tuesday - AM: 3 Mile warm up/ Cool down 2x2 Mile Steady state around 6:00.
PM: 2 Mile Shakeout
Wednesday: Coach told us to add 30 sec to your easy day pace so we did 8 Miles @ 7:25 Pace
Thursday: AM: 4 mile warm/cool down; 8x230m on turf, around 37 seconds
PM: Easy 3 mile Shakeout
Friday: AM: 8 miles @ 7:06
PM: 1.5 Mile shakeout
Saturday : I’m really proud about this long run
12 Miles @ 6:35 Pace
Nice week man! Seems like the doubling works for you. That long run looks really impressive!
Cathy loves to run 13 wrote:
Last week I was on holidays at the snow so I didn't train at all. This week when I got back I felt terrible and couldn't run as much as I was meant to. My coach said to take today off even though I was going to train today.
Last week: nothing
Monday (yesterday) : two 800s at xc/ 3k pace or slower, 2.5 400s (same pace) 2 200s with 30 seconds inbetween each one (same pace)
Tuesday (today) : rest or riding my bike
Wednesday: (tomorrow) : so far I 'm planning to run a 3k time trial
Thursday: I don't know as I can't predict the future
Friday: not sure
Saturday: not sure
Sunday: not sure
I'm in Year 7 at school. .What grade are you in everybody else?
Are you going into 7th or did you finish 7th and going into 8th? Either way you are a middle schooler (if you are in the US. Probably shouldn't assume anything so my bad if I am wrong! I could also be way off on the years too lol). Anyways don't worry too much about that week off. Just get back into running easy miles and relax a bit. When does your season start? It just seems a little early for workouts for a middle schooler. What kind of PRs do you have? You seem pretty dedicated to the sport!
Also, we do these threads for the week prior, for example, this thread is for last week's training (that way you can post the entire week) since none of us can predict what we will/will not do in future days.
Looking forward to seeing your profession this season!
Since I live In Australia I am in High school. K -6 is primary then 7-12 is Highschool and there's no middle school. Sadly I have nothing to share about last week.Lol. My PR's are:
100m: 15.88
200m: 32 ( don't know milliseconds LOL)
400m:1:11
800m:2:35
1500m: 5:23
300m: 11:29
4000m:14:49
4800m:17:59
I started doing serious training when I was 10 and now I'm 13.
I know my times are slow comparing to men on letsrun but I'm a girl.
Also is there a thread every week just like this? ( I hope there is!)
Cathy loves to run 13 wrote:
Also is there a thread every week just like this? ( I hope there is!)
I figured you were a girl based on the username. Still some good times there, especially for a 13 year old. I figured you were outside of the US. How do you like the 7-12. Most schools in the US go k-5, 6-8, 9-12 and I definitely think having the two years (7&8) to run against runners that are at a similar stage of life is beneficial vs running 7th graders vs 12th. Also, we will have a thread like this every week for the rest of the school year!
So, a week ago on Saturday I had an awesome long run of 14.5 mi, but my shoes were tied a little too tight and on Tuesday I could barely run... Anyways, been to the doctor and have been icing and stretching and biking and swimming to stay in shape and will be able to run (at the latest) a week from today. A little bummer to the training, but I’d rather be out for two weeks now rather than in season where it’s harder to come back.
Everyone else’s training is looking great!
DistanceRunner68 wrote:
blah blah blah I am a massive hobby jogger
Alright kiddos here's my week.
M: 3.2 mi WU, 5x150m sprintervals with 2 1/2 mins recovery, CD to 7 mi
T: 5 mi easy
W: 10.3 mi @ 6:55 pace
Th: 8 mi easy
F: 7.2 mi easy
Sa: 12 mi on the hills @ 6:36 pace
Su: 6.5 mi easy
56 miles on the week, sub 16 here I come! (hopefully)
Yeah, it can be annoying that it's 7-12. In athletics, there are two age groups: 14 and under & over 14. In cross country tho, it's in age groups, phew! 12, 13, 14 and so on. In the school athletics carnival 7 &12 boys and girls do race together in the 1500 but to make it to the next level is easy because it's easy for me to win in my age group: 14 and under G. In sports outside Athletics it is 7 vs 12 and that's why I don't try out for any sport teams. I'm not sure about the US but here it's the last week of school holidays. The good thing for me is since I'm in high school in Australia I can join this thread whereas if I lived in the US I wouldn't be in HS. LOL
kid from PA wrote:
DistanceRunner68 wrote:
blah blah blah I am a massive hobby jogger
Alright kiddos here's my week.
M: 3.2 mi WU, 5x150m sprintervals with 2 1/2 mins recovery, CD to 7 mi
T: 5 mi easy
W: 10.3 mi @ 6:55 pace
Th: 8 mi easy
F: 7.2 mi easy
Sa: 12 mi on the hills @ 6:36 pace
Su: 6.5 mi easy
56 miles on the week, sub 16 here I come! (hopefully)
Dang it how did you find out I'm just a hobby jogger?
Anyways that's a solid week man, especially the long run considering the course you ran.
My week went like this:
Monday: 7 miles easy @6:45 + lifting &core
Tuesday: 5 miles easy @6:55
Wednesday: 7 miles @6:45 (Ridge + extra Hills) + core
Thursday: 4 miles @6:55 + lifting
Friday: 10 miles @6:20 (hilly route)
Saturday: 4 miles recovery @7:40
Sunday: 3 miles recovery @7:15-7:20
40 miles total, still building up but have a jump to 50 next week, then 60 three weeks after that
Cathy loves to run 13 wrote:
Yeah, it can be annoying that it's 7-12. In athletics, there are two age groups: 14 and under & over 14. In cross country tho, it's in age groups, phew! 12, 13, 14 and so on. In the school athletics carnival 7 &12 boys and girls do race together in the 1500 but to make it to the next level is easy because it's easy for me to win in my age group: 14 and under G. In sports outside Athletics it is 7 vs 12 and that's why I don't try out for any sport teams. I'm not sure about the US but here it's the last week of school holidays. The good thing for me is since I'm in high school in Australia I can join this thread whereas if I lived in the US I wouldn't be in HS. LOL
Shoot, I forgot to respond to this earlier... Anyways I see what you're saying, it's good that they split it up like that. Are you guys in the middle of your school year right now or are you just starting back up? (Sorry I couldn't tell if you were refering to what we call "summer break" when you said "school holidays"). Also, even if you were in the US and in MS you could still post here lol. We aren't to stricter on the "high school" part of the thread name.
We are in the middle of our school year. We start January 30 then end December 20 with 2-week breaks in between. It's Winter here. We just call it the holidays. So are you saying in the US you start and end the school year in the middle of the year?
It must be a bit weird to start a year in the middle of a year! lol. Also how long are your holidays or ''summer break'' and how many do you have? We have one for each season. Do you start these threads on Monday or Sunday?(I don't know as I live in a different time zone)
I saw that you were a hobby jogger then saw the other thread that you're trying to break 2 for the 800.how do you just jog 800 in 2 minutes? I can't even RUN that fast!
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