Hi. I'm a high school sophomore wondering what else I can do to improve my training. I run 35-40 miles a week with 2 long runs and 2 workouts. I also have a simple strength training routine. I run one easy day a week barefoot on turf and one in the trails. What else can I do to improve my training? Also for a bit of background info, I broke 5 in the mile last winter. Should I just try to run more, or run harder on my non-workout days?
Don't run harder on easy days.
Running more miles would likely help, but 35-40 isn't all that bad for HS. If you've been doing 35-40 for a while, bump it up a bit.
What to add, though, depends on what you're currently doing, and what your event is. In 2-3 week period, do you have workouts targeting
- race pace?
-faster than race pace?
-tempo/slower than race pace?
-hillls?
Don't run harder on easy days.
Running more miles would likely help, but 35-40 isn't all that bad for HS. If you've been doing 35-40 for a while, bump it up a bit.
What to add, though, depends on what you're currently doing, and what your event is. In 2-3 week period, do you have workouts targeting
- race pace?
-faster than race pace?
-tempo/slower than race pace?
-hillls?
To me, two long runs plus two workouts doesn't sound right.
This extended covid problem is an opportunity to really develop your aerobic fitness and your basic leg turnover. Taking advantage of the opportunity can make you incredibly stronger as a runner, with potential for massive improvement whenever the next season eventually starts.
Perhaps something like this:
M- easy 30 min, strides
T- easy 30 min, strides
W- alternate either 20' tempo run or 8 x 200-300m-ish hills with walkback recovery
Th-easy 30 min, strides
F- easy 30 min, strides
Sat- long run, 60 min, pick up the pace for the last 10 min. Lunges, calf raises, squat-jumps
Sun- off
Then gradually increase easy runs up to 45 min, and long runs up to 90 min. Something like this can potentially build you into a beast compared to your former self.
Hammering 4 hard sessions per week (2 workouts, 2 long runs) may not be the best recipe for long term improvement as you look ahead to the next year or two.
Just some thoughts, hope they help :)
Nah bro, just go hard. No pain no gain.
[quote]Sub-8 Mile wrote:
To me, two long runs plus two workouts doesn't sound right.
)[/qu
Guessing the long runs are 60-70 mins. Doing 2x of those/week is a pretty decent idea. Recovery time for those isn’t bad. Start doin 90+ min runs and things get tough. 2x workout is also pretty standard. The exact details will vary but something like 20-30 mins tempo one day/week and then alternate 10k intervals/400s at 3k/1500, and hills depending on your focus and needs. Keeping in touch with 1500m and faster speed is good but you don’t need to do a ton of that work.
Slowly adding mileage is the way to go. Working up over 4 months to 50mpw would be a reasonable goal.
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