Wait, so you're not going to train before the season, and you're asking us what you should build up as base mileage? Apparently you don't understand the concept...hey, if your school has winer track, DO THAT. Always got me in shape for spring, but then again, I did run year-round.
Wow. Just imagine how good y'all could be if you actually cared.
There is no special mileage for a sub 9:10 two mile. No special workouts or foods. Its a mixture of talent and hard work. If you don't have the talent then you can do all the work you want and you won't run faster than you have right now. You ran a 15:52 which isn't the fastest and you're a senior. If you had any talent then you would have been running 15:52 as a freshman. Good luck but just be happy you can enjoy running as you do. Life is isn't always about who's the fastest, its about doing something you love.
15:52 as a frosh?
Really? Chris Derrick ran 18:00 for 3 miles as a frosh, ended up running pretty fast. I think he could be considered pretty talented. What you do as a frosh is no indication of anything, boys grow up.
It should have been obvious that he's trolling. He used the word y'all. Everyone knows there are no good distance runners in the south.
MD HS COACH wrote:
I coached a kid to an 8:29 3k last year, which is right about 9:10 for 2 miles, a little faster for 3200
We were at 45-70mpw, probably averaging 55. He, like you, was super talented but only started running seriously his junior year.
Good luck.
60-70 out of season sounds about right with 45-55 in season. The ingredients I was missing were a few doubles here and there and a longish run. Never ran longer than nine miles that I can recall. I would suggest the OP attempt to get the long run up to 12-14, and do it progression style if feeling good during the run. That will build endurance.
coach xxx wrote:
15:52 as a frosh?
Really? Chris Derrick ran 18:00 for 3 miles as a frosh, ended up running pretty fast. I think he could be considered pretty talented. What you do as a frosh is no indication of anything, boys grow up.
Comparing your self to Chris Derrick or anyone is pretty childish. Just because he did it doesn't mean everyone can do it. Not everyone has the aptitude to become a doctor and that goes for pretty much everything in life. That doesn't mean you won't be something just as good but everyone has strengths that don't necessarily fall in line with what 'everyone' else can do.
Nobody has the awnswer! I've heard of a kid running 60 miles a week and barely breaking 11 mins for the 3200! Big time plotters!
I say keep the mileage moderate to avoid injuries but then again, some kids get stress fratures after running 30 mpw!
Good luck, 9:10 is a great time and will take a lot talent, speed, endurance and competition and most important timely useful training!
The other big secret
Train ( run ) all year round. In the off season like summer and winter run that 50 mpw. Be consistent.
In HS I was only a 4:39 1600 and 10:15 3200m guy.
In College it took me some years but I built my mileage to where I could run it faster and longer. Senior year I was doing 70 a week (85 including warm up and warm down) of all quality plus doing a lot of ice baths. Ended up running a 8:29 3k which for me was pretty good considering it was raining the entire time. If you convert that its under a 9:10 3200m.
Just an average runner that worked hard as hell and enjoyed every minute of it.
Qwik Kenyan wrote:
I probably won't start training till the 1st official day of track practice but thanks for the input, I don't really care much about the beginning of the season as long as I'm in good shape by the time state comes which won't be till the end of May...
If you're genuinely not trolling, this is foolish. You should work up to eight miles per day, if not there already. Once comfortable, start doing a few doubles, maybe four easy miles in the morning, three days per week. After that, move your long run up from eight to 12, go from there. Run everything by feel. Don't overdo it, but get some progression-style running, drills and core, and striders in there... something like that for your base. As Wetmore likes to say, "the hay is in the barn," but you have to store it up first.
I am not trolling anybody here, I'm just a high school kid that's looking for some help, some of the answers I got back are great and thanks a lot for those answers.
The reason I don't do any base training till the 1st official day of practice is because my coach doesn't want me training before the season begins so I basically sit around and not do much till the season starts. But my question was, what kind of mileage should I be running once I start training when the season begins?! And I actually did run 15:52 with no training in the summer or anything, I still have a month to go before XC ends so I'm hoping to drop that time more...
BTW is 51secs 400m a good time for a distance runner?! I ran that last year during track season..
Lonerbroski wrote:
15:52 with little training and NO BASE? I'm sorry but I sense that you're trolling us. There's no way somebody could run such a time without having laid down at least a half-decent base over several months....AT LEAST.
I ran 5 miles before the 1st day of XC practice. Does that count as "half-decent base"??
irunfastXC wrote:
Wow. Just imagine how good y'all could be if you actually cared.
We cared a lot (running was pretty much my whole life), but in the late 80s coaches were all about lots of fast intervals and no mileage. I trusted my coach 100%, like a father, and regret it to this day. I can only wonder how fast I could have run with a winter base and 40-50mpw instead of less than 30.