Was already a bit better at 800 fresh/soph year and then focused on it even more the last two years. Didn’t race 1600 as much and definitely didn’t go for serious times.
800 progression no one asked for
1:57.4
1:55.9
1:56.0
1:55.2
college - mile/1500/800
4:17/4:01/1:53.8
4:18/3:58/1:51.9
4:18/1:54.9 indoor then no outdoor because of covid
4:26/4:06/1:54.2
5th year so far
4:17/3:58/1:53.4
progress and consistency aren’t my strong suits haha
Got lucky enough to be able to walk on to a small mid-major team. I'm a 5k runner now but as I've improved in the longer distances, I've been able to get better in the mile and 1500 as a side-effect, with no specific mile training at all. Currently at a 4:05 1500, and 4:29 mile indoors.
Sr 4:40; marathon @6:33/mile following fall, three years after initial 6:33
Age 44: 4:19 for 1500
Girlfiend (started age 29, progression over four years): Mile time trials over 6 months 6:59, 6:10, 5:47, Then 1500: 5:14, 4:52, 4:40,(4:59 mile after 1.4 years), 4:36, 4:34, 4:32, 4:30.
Me: Full Mile Felt like my mileage jump was too much too soon
Frosh - 4:51 (35mpw)
Sophomore - 4:36 (70mpw)
Junior - 4:26 (70 mpw)
Senior - 4:20 (70 mpw)
Son: 1500m Held back on his mileage to build him up more slowly
Frosh - 4:23 (35mpw) Sophomore - 4:12 (45 mpw) Junior - 4:00 (55 mpw) Senior - TBD* (65 mpw) * Opened his season with a 4:00
What did the 45 and 55 mile weeks look like for your son? Thanks.
Nothing out of the ordinary just trying to execute it within the constraints of his coaching situation. All this stuff should sound pretty familiar. I like mileage caps with prescribed pace rather than "time on your feet" because it's easier to control (I ran badger miles, he's got a GPS watch).
The 45 mile weeks (sophomore year/Covid shutdown) were pretty loosely structured. More run how he felt with at least one tempo (usually 3, 2, 1 mile repeats) per week. Strides 3 x per week long run of up to 10 miles. Pre-season it was 2 workouts 2 days apart with the 10 mile long run. Tuesday strength work / Friday Speed work.
The 55 mile weeks (Jr year) were more structured with various tempo and CV work twice a week and long run up to 12 miles. Pre-season stuck with the strength and speed work just more of it.
His 65 mile weeks continue with the strength and speed during the hard days, i.e., 2 mile 10:10/:20 minutes followed by 2 x 1600 in 4:50. Other intervals rolling through 2 mile/mile/800/400 pace work.
We work on strength year round (aside from his training breaks after xc and track).
He's had 5 pretty bad coaches in his first 3 1/2 seasons so we've had to sneak the work in on the down low. Not the best training environment because it's hard to get the work in during the season, but we're making it work, for the most part.
For example, he had coaches who wanted their "athletes" to run no more than 30 mile weeks on 5 days. They even laid the "Trust the Process" on me - the team was worse than bad. My response was, "shouldn't we strive to be, at a minimum, good?" I told them that mindset was fine for a Freshman but won't cut the mustard by his second year if he wants to be competitive.
Their reaction was not good, to the point of excommunicating me and threatening to hold him out of meets if he didn't comply. Another track coach wanted him running intervals at mile race pace on Monday, Tuesday, Thursday, Friday with the weekend off. He successfully stage a mutiny with that coach and he allowed us to help with the workouts.
Right after running 4:49 as a freshman, I started training consistently, worked hard, and saw big results in XC and the 3200, but I feel like I hold some kind of record for futility in the 1600. I wasn't a good fit for typical 80s training.
Right after running 4:49 as a freshman, I started training consistently, worked hard, and saw big results in XC and the 3200, but I feel like I hold some kind of record for futility in the 1600. I wasn't a good fit for typical 80s training.
Could always just be a true slow twitch type too! Had a teammate that ended highschool with roughly these PBS.
62
2:16
4:49
10:15
15:45 (3 mile XC not 5k)
Went on to run around 1:13 in the half a couple years later. Just didn’t have that sub 4:00 pace gear that’s required for middle distance running. He couldn’t break 30 in a 200m
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