Indoor track

High School Running High School Training

3 years ago 12/11/2020 3:27pm EST

Hi,

Our indoor track season was delayed until Feb 14th. Coming off of XC season, my mile best ~5:30. I'd like to go into the season sub 5. I'll be playing high school basketball until Feb, so I'll only be able to squeeze in 3-4 runs a week. I'm currently following a Daniels mile program. Any recommendations for the 3-4 workouts I should be doing?

Maybe a tempo run, an easy run, a workout (3x4min at 6:30min/mile, 2 min recovery) plus a long run? Probably need to add some speed work (8x 10second on hill?).

Thank you

Tom

3 years ago 12/11/2020 6:39pm EST

re: anotherhighschooler

When I ran my mile PR I did a lot of 200-800 repeats workouts.

For you, I would say do something like 2x4x200, 4x400, 2x3x600, 4x800

if running 3 days a week

day 1: 2x4x200 @5flat pace with good rest in between

day 2: easy recovery run

day 3: long run

if running 4 days a week

day 1: 4x800 @5:10-5:20 pace with good rest in between

day 2: easy recovery run

day 3: 2x4x200 @5flat pace with good rest in between

day 4: long run

3 years ago 12/11/2020 6:49pm EST

re: Iamjustsaying

Iamjustsaying wrote:
When I ran my mile PR I did a lot of 200-800 repeats workouts.
For you, I would say do something like 2x4x200, 4x400, 2x3x600, 4x800
if running 3 days a week
day 1: 2x4x200 @5flat pace with good rest in between
day 2: easy recovery run
day 3: long run
if running 4 days a week
day 1: 4x800 @5:10-5:20 pace with good rest in between
day 2: easy recovery run
day 3: 2x4x200 @5flat pace with good rest in between
day 4: long run

You do this work in season, do what you’re doing right now

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