I’m pretty close to hitting the walk-on standards for my colleges track/xc team and I would really like to join next year. I would love some guidance on training as I’ve been in contact with the coach but the most I can get as far as training goes is “keep building a good base and maintain your speed, and you’ll have a good shot at walking on.”
My current official PRs are:
52.7-400m
2:01-800m
4:34 1600m
16:48 5K XC
The walk-on standards are:
50.9
1:57.9
4:25
15:59
I am supposed to be able to hit at least two of the standards if I am to walk onto the team. I’ve been running about 45-55 mpw of easy runs at 6:50-7:30 pace, hills, and 100-200m sprints at sub 4 pace for a couple months now and feel I’m ready to PR in the 400-1600. I plan on running attached at a few indoor races if track isn’t cancelled.
I feel that I’m plateauing and I’m wondering what I should do to continue the improvement. Any advice?
Guide me to walk-on GLORY
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half decent runner wrote:
I feel that I’m plateauing and I’m wondering what I should do to continue the improvement. Any advice?
Do less of those 200s and more quality aerobic workouts. Do like 1-2 of these/week
a) 4-5x1 mile at ~5:40 pace with 90s rest
b) 16x400 ~80s pace with 60s rest
c). 6x1000 @ 3:30 with 90s rest
for about 6-8 weeks. You. should expect to drop the paces every couple weeks if you haven't done it before. Do some hill sprints if you want or do some fast 200s (800/1500m pace) at the end of the workouts. When you get within 4 weeks of racing replace one of those workouts with stuff 8x400 at mile pace.
If you want to go hard core add things in like doubles (get that mileage up to 70), lifting, and so on. -
If you are plateauing, take a step back and dial it down. Looks like you are doing too much. I hope you have a lifting program in place? If not, you should. I'd highly recommend " Strength and Conditioning for Endurance Training by Richard Blagrove".
https://www.amazon.com/Strength-Conditioning-Endurance-Running-Blagrove/dp/1847979874
A word of advice. Scattershot goals seldom yield positive results . Trying to peak at BOTH the 400m and 1mi is hard. They are VERY different events and demand very different training! Choose to be a 400-800m guy or an 800-1500m guy. Assuming you are not lifting, the latter is a better option for you. -
Better to choose a different school. You will get little enjoyment if you just barely sneak onto the team and never get to compete and then get cut a year later.
