Keep your long runs at at least 70 minutes
When your doing that little of a workout, don't break it into sets. Go to lane 7 start at the start line. When you finish do a walk back to the start line and begin again. 12-15 a 2-3 seconds faster then race pace.
Tempo, switch them up, some days when your only going 3 run 16:30, other times run 4, start at 6 minutes and cut down each mile.
Strides everyday there isn't a workout.
Depends on what has broken your body down before. Some people it's a long run, so speed, other long tempos. You have to figure out what caused your injury. With some athletes it's good to start easy workouts very early in the process.
Hydrite wrote:
X.coach wrote:Need a lot more info then that. What is the goal you are going for?
Right now the main priority is to stay healthy and avoid another 7 month injury lay off. Shooting for 15 in the 5k. Current pr is 15:12, but I went 15:05 for the 5k split in an 8k. 25:14 8k time. Basically I do a long run of 8 or 9 miles, and 4 other runs of between 4 and 6 miles. Just being really cautious with the return from injury. Main question I suppose is at what fitness level should I begin doing workouts
X.coach wrote:
Coached a 120-300 mpw guy who was sub 14, long run of 20
300mpw? Assuming for a moment that I actually think your runner was doing 300mpw at any point, this guy would have to average more than 40 miles per day. How is 20 miles a long run for someone who is running 40 miles per day (again, just pretending that the premise is true).
Meant 130 a week. My fat thumbs pressed the wrong buttons on the iPhone
Ha, okay. That makes much more sense.
X.coach wrote:
Keep your long runs at at least 70 minutes
When your doing that little of a workout, don't break it into sets. Go to lane 7 start at the start line. When you finish do a walk back to the start line and begin again. 12-15 a 2-3 seconds faster then race pace.
Tempo, switch them up, some days when your only going 3 run 16:30, other times run 4, start at 6 minutes and cut down each mile.
Strides everyday there isn't a workout.
Should I do my tempos on the track or keep to the roads?
My strength and balance have probably gotten a lot worse since high school. I remember being able to run up to bleachers and jump to the row about head height. I'd probably die trying to make chest height these days.
I see a lot of coaches having runners to outdoor no-weight strength circuits after a run (everything from crunches to hurdle drills to plyometrics). I'm too tired after most runs to do any of this nonsense.
How important is working on my overall athleticism? How do you recommend I start incorporating it? If you had a freshman show up on day 1 after doing no particular cross training in high school, where do you begin?
anotheropinion wrote:
This made me laugh. Not because I dont agree with you, because I believe in tempo runs as well. However, my coach who is highly opinionated hardly does tempo runs. Funny how everyone is an expert.
Tell you coach to get off the ego trip and join the 21st century. In other words, get with the program. Unbelievable.
Both. Switch it up
Dud3 wrote:
X.coach wrote:Keep your long runs at at least 70 minutes
When your doing that little of a workout, don't break it into sets. Go to lane 7 start at the start line. When you finish do a walk back to the start line and begin again. 12-15 a 2-3 seconds faster then race pace.
Tempo, switch them up, some days when your only going 3 run 16:30, other times run 4, start at 6 minutes and cut down each mile.
Strides everyday there isn't a workout.
Should I do my tempos on the track or keep to the roads?
It's important, but a lot less important then running. If you are a weekend road racer with a job and a family don't worry about it. It's more important to use the limited time you have to run.
If you are trying to break 4, you better make time to do the extras.
For freshman I was lucky and got some pretty athletic kids I recruited. I can tell you with a kenyan it was difficult.
With people who were getting there athleticism back I always started with the latter. Got them use to cutting and coordination. Then we would do a lot of body weight stuff, hills, short sprints, and core work.
Hi coach, I'm looking to run 150-152 for the 800 this summer. My pb is 155 from last spring. Over the fall and winter I have had consistent training, doing doubles 2-5 times a week and between 60-80 miles a week. Here is a sample schedule I have been following
Monday: 50-70 mins progressive with strides and plyo
Tuesday: 20-40 easy am run
3k/5k pace strength work (5x1000, 6x800 etc)
Wednesday: 20-40 easy am run
30 mins run , 6x150, 10 min diagonals, core
Thursday: 6-8 mile tempo run. 530-545 pace
Hill sprints 2x10x100m or 45 moderate on hilly course
Friday: 20-40 mins easy
30-45 mins, 6-12 x100m strides
Saturday: 400 or 800m pace workout or time trial
Sunday: long run 12-15 miles
I was wondering what I can add or change to my program to ensure I reach my goal at the end of June. Thanks for your time
x.Coach wrote:
Only coached a few years with average success. So please feel free to not listen
Half dozen 14 flat or under guys
5 sub 1:50 guys
Sub 14 is easily top 70 in the US. Sub 1:50 is top 90. I would say that's a little better than average success.
You have way too many hard days. Everyday you have a workout or long run other then Friday. You never are letting your recover and are not getting enough out of the workouts.
Owlboy wrote:
Hi coach, I'm looking to run 150-152 for the 800 this summer. My pb is 155 from last spring. Over the fall and winter I have had consistent training, doing doubles 2-5 times a week and between 60-80 miles a week. Here is a sample schedule I have been following
Monday: 50-70 mins progressive with strides and plyo
Tuesday: 20-40 easy am run
3k/5k pace strength work (5x1000, 6x800 etc)
Wednesday: 20-40 easy am run
30 mins run , 6x150, 10 min diagonals, core
Thursday: 6-8 mile tempo run. 530-545 pace
Hill sprints 2x10x100m or 45 moderate on hilly course
Friday: 20-40 mins easy
30-45 mins, 6-12 x100m strides
Saturday: 400 or 800m pace workout or time trial
Sunday: long run 12-15 miles
I was wondering what I can add or change to my program to ensure I reach my goal at the end of June. Thanks for your time
Average is different in everyone's mind. I got to be around some great coaches. Around them I was very average.
quandary wrote:
x.Coach wrote:Only coached a few years with average success. So please feel free to not listen
Half dozen 14 flat or under guys
5 sub 1:50 guys
Sub 14 is easily top 70 in the US. Sub 1:50 is top 90. I would say that's a little better than average success.
I am training for the Half Marathon Champs in Duluth in June, but I have yet to hit the time standard. I am looking to run 1:10 in a month on a moderate course. I just ran a 25:30 at Shamrock Shuffle in Chicago this weekend, and I am putting in 80-85 miles a week.
Long run 16-19
I plan on doing a workout on the track on Wednesday...
The plan is 8-10 by 1k with 1 minute rest.
I was thinking about hitting them in 3:12-3:15
Should I running them faster?
Thanks!
background - 1:51.1 800 guy in college
Thanks for the advice coach, I'm going to bookmark this thread for future running and what not.
Hard to tell you anything on just one workout without seeing the full picture. Really depends what you've done in the last 14 days.
Average DII Distance Guy wrote:
I am training for the Half Marathon Champs in Duluth in June, but I have yet to hit the time standard. I am looking to run 1:10 in a month on a moderate course. I just ran a 25:30 at Shamrock Shuffle in Chicago this weekend, and I am putting in 80-85 miles a week.
Long run 16-19
I plan on doing a workout on the track on Wednesday...
The plan is 8-10 by 1k with 1 minute rest.
I was thinking about hitting them in 3:12-3:15
Should I running them faster?
Thanks!
background - 1:51.1 800 guy in college
Miles Time Pace
15.7 104 6:37
10.4 75 7:17
8.3 57 6:50
13 82 6:20 Human Race 8k 26:29
10.7 77 7:13
11 73 6:37
12.1 75 6:12 5xmile 3min rest 4:57/4:54/4:56/4:55/4:58
15.5 106 6:50
11.8 84 7:07
9.9 71 7:10
12.3 78 6:21 Shamrock Shuffle 8k 25:30
10.9 77 7:00
these are the last 12 days in my plan. did (abbreviated) long runs after workouts on Tuesdays because of the Sunday races.
all miliage is done in single runs
15.7... 104.... 6:37
10.4... 75..... 7:17
8.3.... 57..... 6:50
13..... 82..... 6:20 Human Race 8k 26:29
10.7... 77..... 7:13
11..... 73..... 6:37
12.1... 75..... 6:12..5xmile 3min rest4:57/4:54/4:56/4:55/4:58
15.5... 106.... 6:50
11.8... 84..... 7:07
9.9.... 71..... 7:10
12.3... 78..... 6:21 Shamrock Shuffle 8k....25:30
10.9... 77..... 7:00
sorry format didn't stick first time
Your training has to change a lot if you are going to make it. For a 1:51 guy, you sure like taking the pace easy.
Double more often
Do some longer Tempos
Push your long runs.
Get a mid week long run
Sometimes you need to push the workout harder, test yourself