How do I become one of the best HS runners in the nation?

Sagarin wrote:

Flagpole wrote:

Sagarin,

Campbell Street Pirate is legendary high school runner Scott Fry.

I actually wondered about that from his posted PR, but I though the legendary Scott Fry banged out some 100+ mile weeks in high school? Perhaps that was at the cyclical peak?

I don't know what his training was or wasn't. He's just suggesting something a little less...doesn't mean he did what he's suggesting. When I was a freshman in high school, I was faster than him. In fact, we had three freshman on the team who could have beaten him in the 1600 then, and 2 of us could have beaten him in the 3200. Weird. Man did he improve.

Thunder Road wrote:

Move to New Jersey, the undisputed epicenter of High School distance running excellence.

I dispute that.

It's a very simple 4 step process.

1) Go to Mexico and get EPO.Lot's of EPO. Keep it cold. Take the EPO as directed.

2) Train like crazy. Like about 80 mpw every week.

3) Do tons of speedwork

4) Win your state championship, and kinney xc nationals in record times.

You are welcome.

Training is going good. Today was:

AM: 16 miles on the stationary bike

PM: 8 miles easy running-8:00 min pace, Lifting, 20 mins core

Not messing Around, about how fast were you in the 6th-7th grade? Just wanted to compare some information here. Post times.

Some sound advice in this thread. I'll just add my usual rant: Get enough sleep, and get it regularly, by going to bed and waking up at roughly the same time every day, including weekends/holidays.

Not messing around anymore wrote:

Training is going good. Today was:

AM: 16 miles on the stationary bike

PM: 8 miles easy running-8:00 min pace, Lifting, 20 mins core

The stationary bike is useless. A 2-4 mile easy run would be better. Even if its very slow.

Don't jump the gun here. You seem to be very serious. At your age leave a little in the tank while at the same time very gradually doing a little more in blocks of 4 month periods. 10:15 in 8th grade is indicative of major talent. You don't want to waste mental energy just yet doing a bunch of other stuff that adds nothing but mental drain and tiring muscles.

Back off a little and learn to just deal with the routine of everday easy how-you-feel running. Keep the core routine regularly though. The weightroom is important but remember no one ever won a race because they could bench press the most weight. It's icing on the cake. The cake is how fit you become aerobically so you can handle moderate runs. Then when track season comes around you will run your quality sessions and recover quicker and do more intervals faster and less fatiguing and longer because you revover fster.

You're only a freshman. Its a long haul. Keep it going.

new jersey? honestly...?

Move in with lukas verzbicas. do what he does, and then have his children, no matter what the physical limitations are... then theyll be great.

Would you consider doping?

To young runner1: I didn't run at all in 6th grade. In seventh grade, I did track, but didn't train. My friends and I would mainly just play around in the woods. I triple jumped and ran ~5:20 in the 1500

To Campbell Street Pirate:I understand that I would be better off running in the morning. However, back at the end of 8th grade when I got my stress fracture, My doctor/phyical therapist told me to bike to keep up my quad strength(that was the problem that caused my injury)I do plan to start splitting my morning workout into something like 30min on the bike, 20-30 mins running towards the end of the month though

Today's trainining was:

AM: Biked 16 on the stationary

PM: 20 min warm up, 20 min. tempo, 5 min easy, 20 min tempo, 20 min cooldown Total: 11 miles 20 min core

I want to see how this turns out. Keep the updates coming. Sounds like your dedication, ambition, and talent could be a fierce combination. Good luck and remember that while LetsRun can be a great resource, listen first and foremost to doctors and coaches who you know and trust.

I want to see how this turns out. Keep the updates coming. Sounds like your dedication, ambition, and talent could be a fierce combination. Good luck and remember that while LetsRun can be a great resource, listen first and foremost to doctors and coaches who you know and trust.

AM: Off

PM: 7 miles easy-8:00 pace, lifting, 20 mins core. Running a 4 mile road race tommorow

can i do thissss wrote:

Start running 140 miles a week. Give it a year and you'll be good.

2nd this

but build up to this amount over a few weeks to half a year, depending where you are now

eat moderately healthy

do core 6 days a week

every 4th week take a down week of 115 (so your regular weeks are really 145-150)

Not messing around anymore wrote:

How do I get to the top? How do I become one of the best HS runners in the nation?

Move to a slower nation.

Here's the test:

Run 40 miles a week with one 10 mile long run, one 4 mile tempo run and one 5x1000m workout. Do that for 12 weeks and then race a 1600 or 5K. If you don't go under 4:30/16:00, you will never be the best. Pure genetics. Sad, but true. You could still be a great runner, just never the best.

would this make sense to do for a summer base training? just saw this and it seems very simply but that it makes sense. i am going to be a senior after this track season ends.

gggggddfdf wrote:

2nd this

but build up to this amount over a few weeks to half a year, depending where you are now

eat moderately healthy

do core 6 days a week

every 4th week take a down week of 115 (so your regular weeks are really 145-150)

Do not do this, except the eating healthy part and some type of core. Do what Cambell Street Pirate told you to do. He was the best of his class and I remember seeing his name at the top of the 3200 list in T&F News at one point, not quite grasping that anyone could run so fast in high school. Consistency in training and clearing one hurdle at a time over your entire career is what matters. Overtraining, injury, and staleness will derail this path. We did have one old school coach suggest the "1000-mile summer" before senior year (which I quite like in hindsight), but he was a sprints/hurdles guy, so nobody listened to him.

Incidentally, I would've loved to know how to train as a prep. I didn't start running until junior year for fun, and I didn't start "training" until winter before senior year track season with a whopping 50-55 mpw base... which was good for a hair over 9:30 for the 3200 at 5,500'(converts to roughly a 9:18 +/-). Think I wouldn't have loved to have access to the Internet and the "Summer of Malmo" back then, not that it was in existence yet. Doubling? Runs longer than 8 miles? Are you kidding me?

Just got back from my 4 miler. Went out WAY to hard. First 2 miles-10:25. Second 2 miles-12:53 for an overall time of 23:18. Slightly dissapointed with the overall time, but My first 2 miles were encouraging i guess