How's this plan for off-season 1600 training?

Good enough, if you follow your plan.

I don't know what 6/10 or 7/10 effort mean to you, but as as junior in HS, the long run should not be slower than 7:30 pace, and if it is, find a mileage that you can run 7:30 pace. Once 7:30 is the slow pace for your week, then work on getting under 7 min/mile pace for all your runs.

Once everything is under 7 min/mile pace, use that for the long run (Saturdays in your weekly scheme), and start getting your 4 mile runs closer to 6;30 pace.

Also after 3-4 weekly cycles, you probably will cut back on the 4 x 800m by eliminating the slower two efforts, and keeping the last two faster efforts: 2 x 800m.

What I am saying is no training should be slower than 7:30 pace, especially as a varsity runner.

If you were a 3200m varsity runner, it should not be slower than 7:00 pace, and then no slower than 6:30 pace once you've trained a few weeks.

The 4 mile runs should be at least 7 min pace, and once there, move to 6:30 pace.

Slow running does nothing except maintain some level of fitness for substandard athletes. That is why so many 30s, 40s, and older runners love it. The older they get, the more likely slower running actually benefits them.

Run faster than 7:30 pace or go for a brisk walk. The mileage is less important than the pace.

How intense is that 8x200 supposed to be? I wouldn’t be going crazy hard on them being you’re already those 100m hills. If you’re running that like a real anaerobic workout you could be overdoing it a bit.

I agree with the machine, for miler training there should be no super easy running- unless you are just really beat.

I ran low mileage (50s), back in the day and had a 4:37 mile, and averaged about 7 on my easy days. LR, I was hitting about 6 average usually. Was mostly focused on races 5K-1/2. This is all in line with Jack Daniels VDOT paces pretty well- before I ever heard of him. :)

If you are not doing a ton of mileage, easy day pace should be faster, IMO. MP is great for building the aerobic system on shorter Lrs once a week (1 hr)- once you build to that pace so you are not going into the lactate threshold much, but you are keeping it on the aerobic side of things.

76chine wrote:

Good enough, if you follow your plan.

I don't know what 6/10 or 7/10 effort mean to you, but as as junior in HS, the long run should not be slower than 7:30 pace, and if it is, find a mileage that you can run 7:30 pace. Once 7:30 is the slow pace for your week, then work on getting under 7 min/mile pace for all your runs.

That is some good insight, thanks.

6/10 effort for a 4 mile run for me would be about 7:30 pace.

7/10 effort for 7-9 miles would be 7:20ish pace because the distance of the run is longer.

For reference, my PRs are 5:03 and 17:12.

I listed the efforts because I don't believe in timing many runs, but I will start following your advice and check the times after runs. Gradually lowering the easy pace is a good idea!

GiocoGiacobbe wrote:

How intense is that 8x200 supposed to be? I wouldn’t be going crazy hard on them being you’re already those 100m hills. If you’re running that like a real anaerobic workout you could be overdoing it a bit.

I'll do the 200s at a pace that lets me have good form and go quick at the same time, so not balls-to-the-wall or anything. The rest portion is a jog where I go as slow as I want.

I go harder on the 100 hills but still try to keep the form honest.

LOL OOPS

Oh well.

nice one sham

He's my step-brother but we share computers and he told me about this website. He might not be happy about that but he's a prick anyway.