defaulthscoach wrote:
Sure, obviously this relates to how much mileage he has previously ran. 60-65 is a fair goal by the end of high school. If he is at 30-35, then maybe build towards 50ish this summer.
Has ran? I can't believe runners still say this.
Sub 16 wrote:
Hi, I am aiming to run a sub 16 5k, most likely in the range of 15:50 to 15:55. My track PRs are as follows. 800: 2:02, 1600: 4:32, 3200 9:49. I can't really change my training since it is decided by my coach, but I could do extra if necessary. Any recommendations about how to get an advantage over the Summer (Besides running and lifting)? Maybe like specific things to do while running or specific types of runs.
Run 5k at marathon pace?
Get your mileage up to 50mpw. Do repeat miles at faster than race pace. Start with 4 @ 1 mile. Work it up to 5 @ 1 mile. Rest a few minutes between repeats. Do the mile workout every ten days. After two months, run a series of 5k races.
I always give the same answer. Repeat miles. Hard to do, easier with a group. Works great.
Big Red wrote:
Get your mileage up to 50mpw. Do repeat miles at faster than race pace. Start with 4 @ 1 mile. Work it up to 5 @ 1 mile. Rest a few minutes between repeats. Do the mile workout every ten days. After two months, run a series of 5k races.
I always give the same answer. Repeat miles. Hard to do, easier with a group. Works great.
Idiot workout for summer
I am. I've had good success over the last few years. Does anybody in this thread have experience executing this style of training at the high school level? I'd be curious to hear the ins and outs of it.
adviseer wrote:
Norwegian system on lower mileage thread. At this point, I'm not sure ive seen another system so well laid out. LRCs very own sirpoc success and journey from much slower than you to now a mid 15 says it say.
I personally am a fan of the Norwegian method. But the Norwegian system is difficult to apply for HS kids for a few reasons.
1) It's monotonous. Few 16 year olds are game for three days a week of high-volume, repeat thresholds; 2) It relies on metrics such as "6 x 1600 at 10-mile pace"; most HS kids have no idea what their 10-mile pace is; 3) it's very easy (and likely) that kids will overcook both the thresholds and the easy days; the NM recommends easy days at <70% of max HR; Have you ever run with a talented 16 year old? They don't run at 70% of max HR, ever; 4) most HS kids don't know how to use HR monitors or other metrics to control pace and effort.
If you have a very disciplined, mathematically-inclined HS kid, modified NM could work. But for the majority of ambitious HS kids, something like the summer of Malmo is probably better advice.