Junior in HS.
Prs from Sophomore year (all off 35 mpw or less)
4:20.03 mile
1:58.55 800m (after 4:22 mile)
54 flat 400m split (first race of indoor, after 4:31 mile)
15:43.2 5K xc
I'm going to try as hard as possible to run 4:11. I was injured for a while in indoor. Now im coming back and looking to run 35-37 mpw outdoors (coach believes in quality, and I seem to get injured with more miles).
How attainable is my goal? Ideas for workouts?
op here. for perspective I ran 4:29 in indoor after about 6 weeks off and 1.5 weeks of actual training.
speedorstrength wrote:
35-37 mpw outdoors (coach believes in quality, and I seem to get injured with more miles).
You and your coach are pansies. Those are rookie numbers. Got to pump them up. Maybe you wouldn't get hurt doing more mileage if you took your easy runs easy, like a jogging pace.
Your goal is attainable, I made a similar progression (4:19->4:10) last year. You actually seem to have decent endurance given your low mileage.
I don't think you need a ton of miles to run a fast 1500 but a bit more would be useful, I ran 4:10 off 50mpw after doing 35mpw the year before. Could you show us what a typical week looks like? I think often injuries come from going too fast on off days rather than too much mileage.
I think you could definitely run a 4:11 'thon. Good luck!
speedorstrength wrote:
I'm going to try as hard as possible to run 4:11. I was injured for a while in indoor. Now im coming back and looking to run 35-37 mpw outdoors (coach believes in quality, and I seem to get injured with more miles)
Why train for 4:11? 4:09 sounds much better.
It's possible that you could do this especially as you grow and mature physically.
Move mileage up to 45 (do about 6 miles six days of the week with a 9 mile long run)
What workouts were you doing last track season? All you need to do is adjust those workouts to be longer and/or faster