aussie, 100mpw is the proven way. Stop trying to convince anyone otherwise or I'll come to your kiwi hut and beat you down.
aussie, 100mpw is the proven way. Stop trying to convince anyone otherwise or I'll come to your kiwi hut and beat you down.
you guys are so focused on numbers, Jose Regalo ran 13:15 off 6 runs a week of max. 60mins - does that mean no one should run more than 6h/week..no, Naoko Takahashi runs up to 300 or more miles per week does that everyone should run that much..no.You have always find the right mix of intensity and volume individually and you always have to make sure that you are able to recover from and compensate the workload.Jose Regalo had a high workload because of doing 2-3 hard aerobic capacity workouts, once he introduced doubles/more volume his body couldnt stand the stress anymore.Naoko can handle very high volume because she does most of her running very,very slow, she would probably have the same aerobic workload on 150mpw less but quicker pace but it works for her so...
Its total nonsense to say "you have to run so and so much miles".A good training program should always incorporate some quality sessions, just run as much and as fast/slow miles "around" these workouts as your body/mind can handle no matter if this is 50 or 150mpw.
trackhead wrote:
it seemed that York never got too many standout talents -- just a lot of kids who were willing to work harder than everyone else.
to me it seem that York has too many kids that are willing to get overtrained, did you see the HS training of Marius Bakken in that Nepolitan training book?
Thats not tough or hard work thats nothing but maximum stupidity, i know international top-athletes that couldnt progress on that training because of stress-overload.
Look at the HS-Training of Torres and Ritzenhein:Standard training for distance running modified for Hs-runners, no wonder that they were so successfull in HS AND now.
that there is this place or a multiple of places where you can actually motivate 17 year old kids to do any of this. As an assistant coach who has sole control over the summer program and base milege, I too want them very high, but just trying to make them show up is a victory in itself. Then there is the resitance of the non-running coaches (parents)
I have noticed that the more affluent schools have the better possibility for these kinds of athletes. All the SUV's are parked up at the soccer or football games where I live.
100 mile weeks in high school got me:
1:51-800
4:12-Mile
9:10-2Mile
15:10-5k(Cross)
Footlocker Finalist
go on one or two week vacations in the summer with their families? That screws our team up. It's the parents that insist that these kids take off for two weeks and go to Wally World.
What about working? Do any of those kids work? For some reason these kids around here are so much in a hurry to make minimum wage under the pretense that it's gonna help them go to college....
How does York handle these type problems?
i always dislike posts that argue about "the secret" to running. ill settle this now. There isnt one! youve got to do whatever it takes to make yourself as good as your potential allows and not whatever workout of the day the neighbor has planned. all this talk of the right things to do in high school just lead to contradictions and arguing. half of the people out there will say high schoolers shouldnt be running high mileage because of some bunk about long term development. But on the flipside, are the people who complain that everyone in high school does too many intervals and that this supposedly doesnt help anyone in the long term either. So apparently you arent allowed to do intervals, and i guess you arent allowed to run high mileage either, so the best way to think about the future and be a better runner in the long term is to not run at all. stop listening to what other people say, myself included to a degree, and do whatever the hell makes you faster.
Ran 90 miles my junior year, then 100 my senior year.
went from 2:16-2:01, 5:09-4:25, 11:51-9:29, 21:21-15:56
It helped a bit. There could've been other ways to drop so much time, but that's what I did, and it worked. I wouldn't change anything.
With high school xc coming soon, I thought I would bump this great post. I prefer a progression for high school athletes, but do personally believe that a senior who has been on the xc team for three years, and has been doing summer running ought to be able to run 100mpw.
I only ran 30-40 mpw in high school and had times of 4:36/9:51/17:00 for 1600/3200/5k. My freshman year in college, and the summer leading into it, I bumped my mileage to 80-100 mpw and improved my times to 3:59/8:45/14:58 for 1500/3k/5k. By the time I graduated college I improved my PRs to 3:48/8:20/14:30 on that mileage. I say don't do it until maybe junior or senior year in high school, but go for it in college if your body can handle it.
fwrunco wrote:
But 9 year old girls practicing gymnastics 8 hours a day isn't bizarre I suppose? Or football players practicing 3-4 hours per day (more of a time committment than running 100 mpw). Just about any sport requires more of a time committment than running 100 mpw incurs. So what's so bizarre about it? Is it because it is running and running is always seen as punishment or something that is "harder" than some other activity? Running 100 mpw is a serious undertaking but it shouldn't be considered any more bizarre than practicing other sports for several hours per day. If you think about it, running 100 mpw is about 16 miles per day which if you run 7:30 per mile it will take 2 hours per day. Big freaking deal.
OK, there is a HUGE difference between gymnatsics, football, and track/xcountry. First off, you are right, it is bizarre for young girls to be practicing gymnastics for 8 hours a day. This obsession with practicing usually leads to other unhealthy obsessions (such as eating disorders, etc) with young athletes. Also, I dont feel it's necessary for high school ball players to be practicing that many hours a day. But there is a huge difference in those practices compared to running. When you are running for 2 hours at a time, you aren't stopping. Your body is under stress for 2 full hours. I dont see football players doing an extrememe amount of running during practice. The reason many of their practices are longer (and gymnastics) is because they are focusing on drills/stretching/plays/dance moves/etc. These activities take up more time and are also less stress on the body. I'm not discounting the fact that these practices are physically active and you get a good workout in, but I've had experience in more than one sport and can easily say that a 2 hour long run is FAR MORE taxing and stressfull on my body than a 3 hour soccer practice (which actually includes a good deal of running). I also did gymnastics as a young girl and practice around 5 days a week and this was not that challenging compared to running. I've been a competitive runner for about 5 years now and I'm up to some pretty high mileage (90 mpw) and can definitely tell you that 90 miles in a week is not even COMPARABLE to these other practices. So unless you've got experience and know what you're talking about please rethink your post.
this is crazy.. im 24 and only run 25-35 mpw and have run 30.20 for 10k 1.49 for 800 3.44 for 1500.. And have been in the world cross
trackhead wrote:
it seemed that York never got too many standout talents -- just a lot of kids who were willing to work harder than everyone else.
No, not necessarily. Their team runs more miles and has more kids running very high milage than nearly any other team. But this doesnt have anything to do with "better" motivation and work ethic. What Newton has is numbers. His team is about 200 guys. If he has 15-20 kids running 100+mpw, he's gotta have like 40-60 kids running 80+mpw. 80 is on the higher end for most good hs runners, and most good hs teams. Anything beyond that starts getting risky as far as injury wise. But he can afford for kids to get hurt, or overtrain to the point that it will hurt performace. All he needs form those 60 kids is 7 to come out at the end of the season ready for state. No other teams are that large, and can take such risk pushing their athletes. Pushing high milage is actually probably ruining the high school careers of many runners who's bodies are best suited for something like 60mpw this early in their life. But as long as there is a handful that can take 100mpw, then it doesnt matter if other kids are being overtrained and injured. York doesnt have harder working kids, the just have a disposable amout of runners.
800 man. You are a talented runner, but the difference between your 10k and your 800/mile times are HUGE. If you increased your mileage you would probably be running in 29s for 10k and 3:3High for 1500.
norphxc wrote:
trackhead wrote:it seemed that York never got too many standout talents -- just a lot of kids who were willing to work harder than everyone else.
No, not necessarily. Their team runs more miles and has more kids running very high milage than nearly any other team. But this doesnt have anything to do with "better" motivation and work ethic. What Newton has is numbers. His team is about 200 guys. If he has 15-20 kids running 100+mpw, he's gotta have like 40-60 kids running 80+mpw. 80 is on the higher end for most good hs runners, and most good hs teams. Anything beyond that starts getting risky as far as injury wise. But he can afford for kids to get hurt, or overtrain to the point that it will hurt performace. All he needs form those 60 kids is 7 to come out at the end of the season ready for state. No other teams are that large, and can take such risk pushing their athletes. Pushing high milage is actually probably ruining the high school careers of many runners who's bodies are best suited for something like 60mpw this early in their life. But as long as there is a handful that can take 100mpw, then it doesnt matter if other kids are being overtrained and injured. York doesnt have harder working kids, the just have a disposable amout of runners.
Wrong. Read his book. He says he has maybe 10 a year at 100 mpw. The average for the entire team is 40.
100 mpw in HS is pretty sick
I never had to run high mileage. hell, i never had to train. I've been running for two years, which mostly included drinking all night every night, and now I'm an Olympian. The key thing to running fast is not running, you don't want to tire yourself out ya know!
800meters WR at the oly's, just watch!
~ 35 miles a week
15:49.8 4800m, 16:50 5k
10:02.3 3200m
4:33.9 1600m
2:10.0 800m
57.8 400m open
57.4 400m leg
27.0 200m @ beginning of track season
Build-up to the following slowly, reaching this by your senior year.
100 miles per week
13 runs per week
2 Quality Runs (or a quality workout and a race)
1 Long Runs
4 Easy Runs
6 Secondary Runs
Drop to 80-85 miles a week during championship race weeks.
Since you are in high school and your races are short (mile, 2 mile and 5k) then make sure your quality workouts include plenty of speed. A good set of 12-16 x 400's with a 200 jog recovery once a week is a pretty good staple quality workout.
By increase slowly I mean once every 3 months.
Training should be consistent using the weekly schedule laid out above with 2 breaks of 1 week, 1 after XC season and 1 after outdoor track season.
Example mileage build-up for a high school career.
Yr 1 Qtr 1: 35 miles per week
Yr 1 Qtr 2: 40 miles per week
Yr 1 Qtr 3: 45 miles per week
Yr 1 Qtr 4: 50 miles per week
Yr 2 Qtr 1: 55 miles per week
Yr 2 Qtr 2: 60 miles per week
Yr 2 Qtr 3: 65 miles per week
Yr 2 Qtr 4: 70 miles per week
Yr 3 Qtr 1: 75 miles per week
Yr 3 Qtr 2: 80 miles per week
Yr 3 Qtr 3: 85 miles per week
Yr 3 Qtr 4: 90 miles per week
Yr 4 Qtr 1: 95 miles per week
Yr 4 Qtr 2: 100 miles per week
Yr 4 Qtr 3: 100 miles per week
Yr 4 Qtr 4: 100 miles per week
Hold at 100 miles per week until your recieve other instructions from your collegiate coach (who will probably be drooling over the base mileage you have to work from).