high school girl training

thank you, another useful post!

I'm still convinced you are a troll. And if you had been for real you here wrote the best answer. You have to work up to 35+ mpw.

ok think that if you want but i’m not. i don’t get what a troll even is on here. i’m just looking for advice on highschool running on a place where i know people are experienced and knowledgeable, and i’ve gotten many good answers. how am i supposed to prove i’m not a troll

Given some of the negative comments, I'll just say that you need to ignore the negative posts and comments. It's just how the internet works. Don't even respond to them. Just ignore then. Some people want to help. Others don't. The latter aren't worth your time.

You'll see this again and again as you get older. Women get more criticism and negative comments than men do, typically from other women, so you just need to have a thick skin and ignore those people.

As for running advice, I would like to say I like what another poster said about a private coach. They can sometimes be a little expensive, but a good private coach is great for a talented and motivated athlete with a bad coach at their school, if their family can afford it. Talk to your parents about it if you're interested.

thanks, the comments are really annoying but i understand what u mean. i’ll try to ignore them haha.

i just texted my dad about a private coach, and he says he’s willing to pay for that and thinks it could be good. how do i find a good one? are all of them good or are some incompetent? should i look for someone highschool specific?

I dont know. I know a lot of them are either professional coaches or athletes that do it on the side for extra money. Some just have an initial phone call to get to know the athlete then figure out a training plan for them and their specific goals. From there it depends. Most will just email or text a list of workouts for the week, call or email for some feedback on the weekend then give you the next week's training. Some will coach in person, especially if they have a large group of athletes in the area.

Basically just start googling and finding a few that look good. Read reviews from previous athletes they've worked with. Then make a decision. If you know anyone that has a private coach ask for their advice.

It could also just be as simple as reaching out to a knowledgeable coach or athlete in the area and offering them some money to send you a weekly email of workouts and weekly phone call to see how things are going to see if they need to change things up. Not many people turn down $200 a month (or whatever the appropriate fee is) for an hour or two a week of work.

Listen to your coach. if you are racing 2-3x a week 15-20 miles (not including the milege of the race) is enough. Youll just get injured racing 3x a week and doing 45-50 miles a week. And saying listen to your coach doesnt mean he doesnt want you to run in your free time, im sure thats exaclty what he wants you to do. but getting in 45 miles at practice if you practice 3 days a week is quite impossible. and its not all about you either (i mean that in the nicest way possible) there are other kids on the team who may need lower milege. if its too easy and he says go run 4 miles, push harder during that 4 miles. just cause its a low number doesnt mean its easy. he says do 2 miles, go hard, dont jog the thing and be like my coach sucks because this is too easy. also biggest thing, ask your coach advice, i agree with the people on here saying your asking advice from 50 year old men, lol. ASK YOUR COACH what you should be doing on days you dont have practice. im sure the seniors run on their off days and are just glad to have some type of coaching.

we don’t race 2-3x a week, we race at most once. sometimes none. we have practice 5 days a week, thanks for replying tho

Advice on what a 10:30 3k female training looks like on my squad.

Monday easy 30-40 minutes +5x100m w/30 seconds rec

Tuesday track session 2x200 threshold 45-50 w/30 sec rest +8-10x400 on 215 cycle at 82-85 sec

Wednesday 40-45 min easy running

Thursday threshold warmup+ 2×10 min at 405-415k pace +5 ×100 w/100 slow jog

Friday off

Saturday 5x1k on 530 cycle on grass at 335-345k pace +5x100 if needed

Sunday 45-60min easy run

I have had 6 females run 4:37 or faster for 1500m st high school age. I also coach a female that has run 31:43 for 10k but she is 26 and does similar principle of training but 150-160k per week. Volume is important to run fast. Good luck.

This is just a guide.

Just get up in morning and add a 3-4 mile easy run before school, a couple of times a week to boost mileage as needed.

Its not always about the mileage you run every week, so sometimes short distance is ok. If it feels too easy, then adding more mileage or certain speedwork sessions (1-3 times per week, usually 2) is good. my coach did lots of easy running and i am a miler, never broke a sweat. i just decided to make my own training plan where i can mix in speed work sessions 3 days a week, (8x400s, 16x200s, and 4x800s) and have easy long runs inbetween rest days to recover. I have tempo or hills on the weekends. so far, making my own training plan has worked better for me. hope this helps!

i wouldn't copy this training plan btw, im a miler and i made up this training plan. im just saying that i think you should add some speedwork if you want to increase your times, but mostly have some good base training. after that since you're in your indoor season, i would say do some hills and speedwork, work on form, and don't overtrain.