high school girl training

You say you don't know more but immediately say you don't do enough. This is like having your doctor diagnose you and you go home and say he is wrong and you turn to a message board for a different diagnosis. I hope your coach reads this and you learn a valuable life lesson.

ok, so you think 15 miles per week is enough to run a 10:30 3k? really? i know that my competitors run 35+ from their strava, and they’re in my grade. not sure why i’m getting attacked for simply asking for some training advice…

Don’t listen to these idiots. The one guy who gave you a good outline is good tho.

The biggest thing you can do to improve as a young runner is to consistently and gradually build your weekly mileage with aerobic, low intensity running. Reserve 20% of it to play with intervals, tempo runs, hills and strides, including running at or around race pace.

That's 90% of what you need to know about running.

I always ran 2 miles at a good steady pace before working out with the team, and also ran on days off. If there was a needless super easy day like you have described, then I ran more on my own. Also when teammates were resting, I went ahead and ran more. Thanks to that I broke 4 school records and was the only track athlete from my school who ran at the state meet, which I did on 4 different occasions.

In your position I would gradually increase the miles at a good steady pace. Also I would try to run 3-4 up to 16x100m with 100m walk intervals after other training as often as possible to bring down your pace and your speed, because every runner needs both endurance and speed.

ok, don’t want to argue, but this is just uncalled for and you are taking this totally the wrong way and being aggressive.

i NEVER said i don’t like him, NEVER said he was doing anything wrong, NEVER said he doesn’t know what he’s doing. in fact, i said multiple times i LIKE him but i want to do more volume and specific training. ALL i said was i want to run more and do specific 3k workouts to reach my goals. apparently you think that’s the worst idea in the world and i should just quit instead.

yes, i’m a child and he is the coach, but i’m not “not” listening to him. he would likely agree to all of this, i just wanted to get some information on what i could do on here FIRST. i’m done arguing with you because you don’t know the situation. thank you to the people who have helped me, i appreciate you and am glad some people actually understand.

I recommend that you ask your parents what you should do. If they are decent parents, they will tell you not to ask random 50 year old men online what to do and instead to follow your coach's direction. Life lessons are more important than dropping a few seconds off if a 1600.

Wow dude…you must be a high school coach. You have the ego of one anyway. I missed the part that ALL high school XC coaches know EVERYTHING. Good grief.

Isn’t this forum for posting advice and where runners support each other? I guess in your words you are a “50 year” old who likes to harass High School kids trying to be better at a sport like everyone else.

To the OP good for you for trying to explore all you can to better yourself in your sport. Most high school coaches don’t know everything-or else they would all produce amazing runners. Biggest improvement I have seen comes from more mileage. You have some other good advice on this thread that should get you on your way. Good luck!

I like the direction from “an actually good high school coach.” Except that if you are in the middle of your season that is a little too much to jump into if you are also racing 2x per week. Otherwise, yes work towards that.

Ignore the negative comments here.

To add a little advice and without details about your stage of development as an athlete it can be very challenging in particular for female runners your age. I have had many athletes not improve much from freshman year through sophomore year who later went on to make huge gains in Junior and Senior year. So keep working hard and don’t get discouraged.

Also, build your volume slowly. Maybe 20-30 for indoor and outdoor and then for summer training you can build your base to 30-40.

Looking forward to next year and maybe a way to avoid conflicts with your coach you might want to think of doing a good summer base of training. Then do XC with your school team followed by training on your own and rebuilding volume during indoor while maybe jumping in to a few invitationals unattached to stay motivated. Then return to your school team for outdoor track.

Don't get too wrapped up in numbers at this point.

Certainly a 20 minute run for someone wanting to run 3k's isn't much (or enough). But you and your HS coach need to sort that out. Or do extra running on your own, that he should be made aware of your doing. Frankly, I am more concerned (injuries aside, and why are you getting injured on so little mileage?) that you are limited to 3k and 5kXC. You may well be better at XC than track, but if you are concerned about any scholarship possibilities down the road then track times matter more than XC (since courses, and accurate measurements of them, vary so much). I coached a girl who was more on the distance side as well who ran 3k in about 11 minutes as a freshman, 10.30 as a sophomore, then 9.56 as a senior (and got a good scholarship offer to a lower conference school). But we didn't ignore her capacity to run faster at 1500m (4.36) and even 800m (2.18).

Developing range is far better at your age, even if you are better at the distance events.

wow, thank you! i appreciate you and everyone else helping me:)

i am definitely a lot better at longer distance but i still want to try the 800 and 1500, so i think that’s a good idea! also for my injuries, i’m not sure why, because i do strengthening, rolling, and easy days easy. my glutes are always really tight and i can never loosen them so maybe that causes issues? but not sure why they’re always tight?

I coach at a different school than my daughter attends. Her coaches are pretty inept - and have a pretty bad track record in developing runners (not all coaches are good, and many don't understand coaching high school girls). Because of the poor coaching at her school, she trains with an outside group of other fast high school girls with a private coach during winter and summer. Is there anything like this in your area? Surprisingly, it's not very expensive, but she loves it! Indoor track in high school doesn't matter much in my opinion and summer is a great time to build a strong foundation. During track and cross country, I help her modify workouts during the season (sometimes she runs after practice, sometimes she sandbags intervals). It seems to keep everyone happy. From my own coaching experience, I echo what others have said, build mileage slowly during non-racing periods - 30 miles a week is more than enough for your age. Also, make sure you're still incorporating lots of speed work (striders and pickups). I think building speed at younger ages pays off later, and will also benefit your cross country times. Also, I would make sure to run some 1600s and 800s during outdoors.

Well, if that's the way you are coached I feel sorry for you. What you need is more emphasizing on threshold and build your endurance.Have you tested your natural sprint capacity?

Why is it hard to not have clear vision of the coaching plan? The coach should convey that to the athletes day one so that they understand the intention of the workouts. That would seemingly answer op's concerns about mileage, workouts, etc. Getting alternate training advice here could be counter and cause failure in execution. Communication, it's 2 ways.

A lot of the stuff you write signals this is a troll thread.Have never heard of a runner with always really tight glutes and can never loosen them. I 've always wondered what people gets out of writing troll threads here?

i’m not a troll, i don’t understand what they do on here either. i’m just a highschool runner who started running last year and has no idea what to do with herself