*HS boy
*HS boy
teen wrote:
strenght
milage
you should be hitting the books in lieu of your second run.
teen wrote:
Ok,thanks!
But what do you mean when it doesn't work out any more...Is it because I can't recover propely, because the runs have passed the 1 hour and 5 min mark? Or any other thing?
And right now I don't think I need to increase mileage, but what are the signs that tell me I need to increase it?
1. Yes, if, say, you want to increase mileage, but going over 8 miles is more of a workout than an easy run, then it would make sense to do doubles on an easy day. It's all about recovery and listening to your body, not hitting some hard and fast upper limit. If an easy 10 miler is still a nice recovery run for you, then there's no need to split it up.
2. In high school, if you're running the same mileage this year as last year, you probably want to think about adding some more. If you feel like your basic daily run is too easy for an easy run, think about extending it. A lot of HS runners stick with low mileage but speed up when they get more fit, so they turn their easy days into sort-of tempo runs. A lot of them would be better served with higher mileage but easier pace. Experiment and see what works best for you.
I should be hitting what? I don't understand what you mean.
I think I do that sometimes, I do my easy runs at a sort of tempo pace. So it would be best to up my mileage a bit.
uhm... I've always ran 7 days a week and sometimes my coach tells me to pause a day but I normaly ask him to run only 30 min.
Do you think I really need to pause a day? Does it make a big diference? And how should I work with a 6 day week? Drop off an easy run?
I always get my sleep in, I understand the importance of recovery and even when I have school I sleep/rest really well. But now, reading every opinion here, I think I should stick to running once a day, because it's not worth it doing doubles now and in the next few years.
Those are great times but about that training... that 90 min easy is supposed to be a long run? and that tempo run, 1 hour? Isn't that too much?
About what you said earlier, when you say it's about how I run those kilometers, do you mean to run them faster? (more quality)
And is there plenty of time? If I want to reach my peak at 25-26, like many great runners, shouldn't I run just a bit more miles during this early years?
uhhh wrote:
SUPERIOR COACH JS wrote:
Just an example of the guys I coach. When he was 14 he ran only one run per day but his schedule was tough. When age 16 same mileage with one run per day and then he ran 3:40 at 1500, 13:25 at 5000 and 28:10 at 10000 up at high altitude ( 1900 m ). His schedule at age 16 was:
M: 60 min easy
Tu: 12 x 400m at 60 sec with 50 sec rest
We: 50 min easy
Th: Hard Fartlek / Tempo run 1 hour
Fr: 50 min easy
Sa: 90 min easy
Su: Day off
this guy didn't run those times as a 16 year old right? The only 16 year old to run that fast I know is Ingebritsen
This is back in 2012 in Kenya , Eldoret, 1900 m altitude on cinder track. There are a bunch of super talented young Africans. Some of them keep on in the same style up to senior level, and some of them fall away for a variety of reasons. I never tell things on the boards that isn`t true. I remember another Kenyan age 16 a couple of years ago who ran 3;36-3:38 something at 1500m ….some of them are super talented and train with tough quality at early age.
I believe you, Ingebrigtsen is "the best youg athlete in the world" but that's just because he's from the western world, if he was kenyan he would be good, very good but he wouldn't be loved in the running community as much. Just look at Kipchoge, he was world champion as an 18 year old, against 2 other goats of distance running.
But that's also what I'm talking about, they trained tough (many kilometers, not a lot of anaerobic work) and that made them the best in the world ( together with other factors).
teen wrote:
Those are great times but about that training... that 90 min easy is supposed to be a long run? and that tempo run, 1 hour? Isn't that too much?
About what you said earlier, when you say it's about how I run those kilometers, do you mean to run them faster? (more quality)
And is there plenty of time? If I want to reach my peak at 25-26, like many great runners, shouldn't I run just a bit more miles during this early years?
What I show you was his workouts before I start to coach him. What I changed was the paces and I switched his tempo/ fartlek to LT-intervals that is a better way to raise lactate threshold capacity. Your longest day can stay at 15 k. A day off is what most Kenyans do , and it`s very good to recharge the batteries 100% before next week to come . Many examples of great Kenyan`s take a day off in the week. You can test this during summer and see what happens. When you are back with your coach you should of course listen to him. Good luck! :)