PR is 4:28 and Trying to break 4:25 on Saturday
Monday: 8x200 in 30-31 w/ 60 seconds walking then 8x200 in 28-29 w/ 75 seconds walking
Tuesday: 4 miles @ 6:15 pace
Wednesday: 10x400 w/ 2-3 minute rest in 62
Thursday: 4 miles progression: 6:30, 6:10, 5:50, 5:40
Friday: pre race workout: 400 easy, 3200 in 11:00, 400 recovery, 1600 in 5:00
Saturday: RACE!
Run more easy miles and less track workouts
mcvred wrote:
Run more easy miles and less track workouts
I like how you’re acting like I have a say in my training.
Obviously ideally you should tone it down a bit but if that isn’t an option and your coach is a stubborn piece of crap then add some real easy slow shakeout recovery jogs say at (say at 7 - 8 pace). This will add miles which will boost aerobic fitness and also boost blood flow to aid recovery from that hectic scedule and help clear your legs of all the lactic acid you are accumulating when you pound out those track workouts.
You ask me what I think of your training. Well I think if you are planning to get in shape really quickly for an upcoming race then yeah all is good and this sort of training will get you fit efficiently and fast but on the other hand if you are looking to have a long running career this sort of training is highly anaerobic and lactic and will wear you down quite quickly. All anaerobic and minimal aerobic is not a good long term option for people racing the mile.
Depends on the phase of training you are in. Since this is probably trying to peak for indoors, I would suggest some long reps at mile pace with long recovery, something like 3 x 1k @ mile pace w/ 5-10 min rest on one day(look up David Moorcroft training for more info on this), some shorter reps w/ shorter recovery and the rest being easy mileage and some strides. For example:
Mon 5 x 300/200 w/ 100m jog and 400 jog between each set
Tues easy
Wed 3 x 1k @ mile pace w/ 5-10 minute rest walking or standing
Thurs easy
Fri easy + strides
Sat race
Best of luck.
Too many workouts
See subject wrote:
PR is 4:28 and Trying to break 4:25 on Saturday
Monday: 8x200 in 30-31 w/ 60 seconds walking then 8x200 in 28-29 w/ 75 seconds walking
Tuesday: 4 miles @ 6:15 pace
Wednesday: 10x400 w/ 2-3 minute rest in 62
Thursday: 4 miles progression: 6:30, 6:10, 5:50, 5:40
Friday: pre race workout: 400 easy, 3200 in 11:00, 400 recovery, 1600 in 5:00
Saturday: RACE!
wtf is this shìt
?☠️? wrote:
Obviously ideally you should tone it down a bit but if that isn’t an option and your coach is a stubborn piece of crap then add some real easy slow shakeout recovery jogs say at (say at 7 - 8 pace). This will add miles which will boost aerobic fitness and also boost blood flow to aid recovery from that hectic scedule and help clear your legs of all the lactic acid you are accumulating when you pound out those track workouts.
I tried your advice and my coach saw me running while he was driving this morning and crossed two lanes of traffic to pull over and confront me. He gave me an earful and might suspend me for “undermining his authority.”
Hopefully, you have handled your coach with respect before. In other words, he likes you. If so, go in to him and talk to him about your running. Explain that you feel like you need a few more easy miles to build more aerobic ability so that you can handle the workouts better. Make sure you come across as someone who really cares and has really read up and thought about what is best to help you improve.
Now, if you have been disrespectful to him in the past, or if you have done things behind his back without asking, then go apologize, but explain this situation.
Ha!
All of these hobbyjoggers act like they know what they are talking about. You are wayyyy underworked and you need more workouts to make you faster. I would suggest doing a morning track session and an evening threshold at least 5 miles every day. The workouts will help you build more fast twitch muscle and your body will lose it's need to recover because you have built so much muscle. You will break 4:25 this Saturday. Start my training plan and you will be well under 4 in a matter of weeks.
You're hitting maybe 20 miles/week? 25?
Decent PR for the volume you do.
You obviously are committed and have a reasonable amount of natural ability.
Every morning, go for a 5 mile jog.
Read up on what Jim Ryun was doing in the 60's.
Let him inspire you.
You can hit the fast stuff, your mile is very good
but could be even better with a bit more volume.
Your 10x400 session is very good.
How old are you? 16? 17?
You could run a 4 minute mile within a year or two by upping your volume.
Do 5 miles easy each weekday morning.
Get in the habit of doing it.
Not easy to start. Maybe only 3 or 4 days your first week.
Before you know it, you'll be getting out the door for an easy 5 without breaking a sweat.
Get 10-15 miles in on Saturdays, even if you race.
Sundays, do an easy 5-10.
That would bring your milage up by 45 miles a week to where you are approaching 70.
Your tempo/faster runs are fine, you can start them out with an easy 2 miles and tack on another 3 or 4
at the end. Get the idea? Turn your tempo's into 10 milers with a fast few miles in the middle.
Now your up to 80/week. Sky is the limit for you.
See subject wrote:
PR is 4:28 and Trying to break 4:25 on Saturday
Monday: 8x200 in 30-31 w/ 60 seconds walking then 8x200 in 28-29 w/ 75 seconds walking
Tuesday: 4 miles @ 6:15 pace
Wednesday: 10x400 w/ 2-3 minute rest in 62
Thursday: 4 miles progression: 6:30, 6:10, 5:50, 5:40
Friday: pre race workout: 400 easy, 3200 in 11:00, 400 recovery, 1600 in 5:00
Saturday: RACE!
What do I think of your training week?
I think it is really really really stupid.