Hi I’m a 15 year old middle distance runner, mainly middle distance, I run 800m-3000m on the track and also cross country during the winter and early spring.
This summer I’ve increased my mileage considerably, I’ve been loosely following the summer of Malmo doing doubles regularly lots of easy slow mileage and regular tempos and long intervals such as mile repeats (not doing the 150-300m speed intervals as I am playing lots of soccer for my team also which is working my speed), I’m also adding strides and occasional hill sprints after some of my runs.
My training the last few weeks
Starting from 9th July (just back from two weeks off)
Monday 9th- 4 miles 8:12 average v warm felt tough looking promising tho heat a big factor 90F but got it done at least, good to be back avg hr 150 max 191
Tuesday 4miles 7.40miling avg hr 157 max 186 same temp as yday
Wedesnday AM-4 miles 8:34 miling took it easier today, high temp,avg hr=150, max=
PM= easy 2,8:35 miling,cooler, avg hr=139
Thursday off
Friday AM-4 (1st on treadmill) avg hr 143 8:35 pace PM-2 8:27 pave , 147BPM
Saturday no run, felt strange pain in hip better safe than sorry.
Sunday 4 8:43 mile , avg hr=137
No double, feeling hip a bit
24MPW
Monday-AM=5x1k
4:31/4:26/4:33/4:25/4:18-90secs
Avg hr=160
Max=189
Felt easy enough, felt I could do a few more reps at same pace
aerobic comfortable
PM=3 really easy, 9minmiling, avg hr=133
200m race like finish+3x100m strides
Tuesday AM- 4 miles, 1,2,4 easy,3= hammer at 6Min pace(felt a lot quicker)
1,2,4 around 8:30
Wednesday AM-5 steady/tempo .6:47 pace , avg hr 161
Pm-3 miles easy 8:00 pace,
4x100m strides+80m all out sprint
Thursday AM-4 mile 8:18 avg hr=151
PM-tried to run but Achilles sore; not worth risk
Friday 4 easy, 8:11 miling avg hr
Saturday off
Sun 2,
MPW-28
Monday-1 mile wu
5x1k 4:20/4:20/4:20/4:15/3:58 feeling good could do a lot more
1 mile bare foot cd
PM-4 mile e 7:53
Tuesday AM-6 mile on trails
PM-football match
Wednesday v sore off
Thursday AM again feeling sore tried to run calf wouldn’t allow it
PM-football match
Friday-again tried to run couldn’t
Saturday AM-6 moderate at 7:25 average with a 6:13 hammer in middle
PM-4 e with 4x100m strides
Sunday 20min cycle there
8miles steady enough on Trails 7:55 pace 1x 100m uphill sprint+6x100m relaxed strides
20mjns cycle back
MPW-33 with 2 football matches +3 days of running
Monday-AM easy 4 hilly on grass
PM 4 mile tempo 6:25 miling felt v controlled 164 avg hr
hilly and grass+4x10 second hill sprints (3mins recovery)
Wu+cd=2
Tuesday e4 7:55 ish,e.
Pm-football match
Wednesday only 6 today, 7:39 Felt easy 143 avg v rainy on grass also
Left glute sore
Thursday- no running sore glute
Football match
Friday 4 easy ish felt tough tbh on legs left glute sore. Avg hr 140 8:08 pace on grass
PM-2mile wu+cd, 5x1mile(90seconds) 6:20 ish miling avg hr 157, on grass with hills
2x10 seconds uphill sprints, left hamstring glute felt a bit so no risks
Leg core
Saturday 4e
No double keep legs fresh
Sunday 4e 8:22 miling felt terrible
Mpw-39
Monday 5 at 7:24 felt fine
PM-2mile wu+cd, 4 mile tempo 6:17 miling avg hr=164
Tuesday off
Wednesday AM-3+6x80m strides shakeout for session later
600/400/200/200/400/600-v controlled hitting good times. Felt strong felt easy
2mile wu+cd
Thursday- 6 easy
5easy +4x10seconds hill sprints (150)
core (hip work and general stuff)
Lots of stretching
Friday - 4 lifted easy pace to 7:30 felt good felt easy+5 mins barefoot jogging+4barefoot strides
4 easy +4 strides
Saturday
Football match+core
Sunday 11 long run,steady 7:30 pace avg hr=152
Aerobicslly felt great legs started to tire
MPW-46
This week
Monday e6
8x400 68/9 feeling pretty good recovery=30,30,30,30,30,60,60
Felt pretty controlled everyone else straining=3 in total
Tuesday 4 v easy feeling tired +strides
Core-Myrtll hips
Football training
Wednesday 3v easy shakeout+strides
Track 8x600m
Thursday 6
4
Friday 6x1mile 6:30ish (90sec)
Saturday 6
Sunday 8
Can someone just give their opinion on my training and give some constructive criticism all feedback is welcome, one concern I have is that I’m running my mileage too slow as I’m a middle distance runner
My prs:800=2:01
1500:4:12
3000m=9:06
Last year was my first year running, this summer is going into my second year.