Training log for sub 4:40 spring mile

The training plan for the rest of the week is just a bunch of easy/medium aerobic days with hill strides. I'll be starting workouts next week and I may run a 200/400 time trial to judge my speed.

Most people on here usually just do an end of the week recap of training idk if you wanna do that instead

Gioco Giacobbe wrote:

The training plan for the rest of the week is just a bunch of easy/medium aerobic days with hill strides. I'll be starting workouts next week and I may run a 200/400 time trial to judge my speed.

Good idea about 200/400.

If you understand why you pulled a muscle (not common), and why you had a nagging knee injury, that is important. Until you understand the cause and effect, you are likely to instinctively compensate--both in your running motion and in your choice of workouts.

going slower wrote:

Gioco Giacobbe wrote:

The training plan for the rest of the week is just a bunch of easy/medium aerobic days with hill strides. I'll be starting workouts next week and I may run a 200/400 time trial to judge my speed.

Good idea about 200/400.

If you understand why you pulled a muscle (not common), and why you had a nagging knee injury, that is important. Until you understand the cause and effect, you are likely to instinctively compensate--both in your running motion and in your choice of workouts.

The pulled muscle is from squatting without stretching, the knee stuff is from a weakness in my vastus medialis. My school has a good athletic trainer, and I’ve been growing a lot so I think I’ll be fine.

The Mile is without a doubt, one of the hardest races to accomplish. Might I say great job on reaching a 4:59 at 15. Sub 5 on the mile is a huge accomplishment, but it is going to take lots of hard training to reach sub 4:45, let along sub 4:34. I am a high schooler that runs track and Cross Country, and after multiple years of running and evaluating the best types of training I have written up the following schedule that I recommend you follow below:

(p.s this schedule looks pretty hard, but if you put your mind to it, eat healthy, and lift weights, I am absolutely positive that you will break 4:30)

Sunday -

Rest

Monday -

AM - 2 Miles (8:00)

PM - 5 Miles (7:15)

Tuesday -

AM - 2 Miles (8:00)

PM - 3x1200 (4:00)

2x1000 (3:25)

3x800 (2:40)

2x600 (1:50)

Wednesday -

AM - 2 Miles (8:00)

PM - 4 Miles (8:30)

8 Strides (:30 seconds at Race Pace)

Thursday -

AM - 4 Miles (8:00)

PM - 10x400 (1:12-1:15)

2x600 (1:50)

2x200 (:38)

Friday -

AM - 2 Miles (8:00)

PM - 4 Miles (8:30)

8 Strides (:30 seconds at Race Pace)

Saturday -

PM - 8/10 Mile Long Run (7:00-6:30)

(Keep the Run Progressive meaning start at 7:00 and work your way down to 6:30)

THAT IS THE END OF WEEK ONE

SUNDAY, MONDAY, WEDNESDAY, FRIDAY, AND SATURDAY STAY THE SAME

Tuesday (Week 2) -

AM - 2 Miles (8:00)

PM - 8x1000 (3:15)

2x400 (1:08)

Thursday (Week 2) -

AM - 4 Miles (8:00)

PM - 4x600 (1:42)

3x500 (1:26)

2x400 (1:08)

2x300 (:51)

2x200 (:35)

Tuesday (Week 3) -

AM - 2 Miles (8:00)

PM - 3x1600 (5:35)

2x1000 (3:15)

3x1200 (3:50)

1x1600 (5:30)

Thursday (Week 3) -

AM - 4 Miles (8:00)

PM - (Find a very hilly area [mine is a .92 mile course with pretty steep and long hills])

(If you find something like my course, repeat about 8 times at a 5:40 pace)

(If you can only find one hill, ALL OUT sprint up it 10 times)

THERE ARE TWO TYPES OF HILLS, KENYAN (long but with a small incline), AND REGULAR HILLS (very steep and short).

THE WORKOUT ABOVE IS WITH REGULAR HILLS

Tuesday (Week 4) -

AM - 2 Miles (8:00)

PM - 2x1200 (3:40)

8x800 (2:30)

Thursday (Week 4) -

AM - 4 Miles (8:00)

PM - 10x200 (:32)

5x300 (:48)

3x400 (1:06)

2x600 (1:34)

REPEAT THIS UNTIL THE SEASON STARTS

REST TIME BETWEEN EACH INTERVAL:

1600 meters = 200m jog + 2:00 minute break

1200 meters = 200m jog + 1:30 minute break

1000 meters = 200m jog + 1:00 minute break

800 meters = 200m jog + 0:45 minute break

600 meters = 200m jog + 1:00 minute break

500 meters = 100m jog + 1:00 minute break

400 meters = 100m jog + 0:45 minute break

300 meters = 100m jog + 0:30 minute break

200 meters = 0:30 minute break

SOME HELPFUL THINGS TO DO THAT WILL HELP YOU RUNNING

If you have heard of "The Ice Man", his name is Wim Hoff and he is this (Norwegian?) man who has risen his ph and vo2 levels up tremendously. This basically means that he will have more endurance and be able to take in more oxygen when running. His exercise is this:

Lie on your back and close your eyes. Take 30 deep breaths, (in and out), then on the last exhale you hold your breath for 90 seconds. It is very important that you exhale and then hold it because that is what raises your levels. That means after your 30th inhale/exhale, DO NOT BREATH IN THEN HOLD YOUR BREATH, JUST EXHALE AND HOLD YOUR BREATH FOR 1:30

Take an Ice bath after the Tuesday and Wednesday workouts

Do core 3-4 times a week (Core should be about 25-30 minutes of ab exercise)

GO TO THE GYM

Don't kill yourself with leg work, but make sure you excercise each parts of your legs every other day. The days you are not doing legs, you work on your arms, chest, back, and shoulders

(People say you won't little upper body muscle for running.... WRONG)

The last tip which is as important as the runs itself is to eat healthy.

You want 1g of protein for each pound of your body every day.

Make sure to have lots of fruits and vegetables

Eat pasta and fish/chicken very often

Stay away from red meats, soda, candy, chocolate (dark chocolate is okay but too much), and just overall unhealthy foods like pizza

Eat lentils like beans (eat all types)

Eating healthy is really not that hard. I love food so much but if you can stick with it for 2 weeks it will get really easy.

(P.S. Use your running spikes on Tuesday's and Thursday's.... ONLY on Tuesday's and Thursday's)

OP, don’t listen to anyone who tells you not to eat pizza.

That can be his one cheat meal a week. It's good but if he wants to run faster I would advise against it.

GoFastEatAss wrote:

Tuesday (Week 3) -

AM - 2 Miles (8:00)

PM - 3x1600 (5:35)

2x1000 (3:15)

3x1200 (3:50)

1x1600 (5:30)

do NOT do workouts like this.

To anyone looking for legitimate training advice, please do listen to this

@browski

The whole purpose of this running is to do very intense workouts, and then recover very slow. The workouts are relatively only a little difficult, so he needs at least one intense workout to maximize his speed and stamina.

Colleges doing 10x1600 repeats to prepare for the XC or Track season. I think this workout is probably the most important of the workouts.

Small update. I have talked to my schools athletic trainer, and he believes I have minor quadriceps tendinitis. I’m currently online full time for school, so I plan on icing throughout the day, with a light shakeout on the trails during lunch, and a more intensive bike ride through said trails. I feel like I’ve held onto much of my fitness from xc, so hopefully I get through this quickly.

What you need to do if you have this is not run for two days. Then do a 20 minute easy run. Don't run for one more day, and then run a 35 minute easy run. After that you should be up and running again.

Hope you heal soon.

Appreciate it.

First week wasn’t what it was supposed to be. Just some light jogging over the past few weeks but some heavy snow has stopped anything to serious. It seems the tendonitis is gone. Prolly only 7-10 miles for the week which wasn’t the intention but next week I’ll try to get in a workout, if I can find somewhere to run well. I’ll see if my hs track is clear.

Gioco Giacobbe wrote:

First week wasn’t what it was supposed to be. Just some light jogging over the past few weeks but some heavy snow has stopped anything to serious. It seems the tendonitis is gone. Prolly only 7-10 miles for the week which wasn’t the intention but next week I’ll try to get in a workout, if I can find somewhere to run well. I’ll see if my hs track is clear.

Why not run in the snow? Our HS didn't have an indoor track.

We did plenty of good runs and intervals in the snow. It is great for developing strong running form for 400 - 3200. Just try to run with the same pace as you would on a track, even though you can't, because you must pick your feet up and put them down without a gliding motion available.

Even though Viren was dopin', he did offer the explanation of 30 mile runs in the snow. No need to go that far, of course, but even 4-6 miles in the snow with some accelerations will really give you a strong, fast stride when you can run on a track.

I usually run in the snow. But my parents are concerned about me slipping, because it’s very icy on the roads. I believe by tomorrow afternoon it’ll be manageable, but right now even walking on the ice is a struggle.

Gioco Giacobbe wrote:

I usually run in the snow. But my parents are concerned about me slipping, because it’s very icy on the roads. I believe by tomorrow afternoon it’ll be manageable, but right now even walking on the ice is a struggle.

Oh...didn't know there was ice involved.

If I ate like that I would lose a shiite tonne of weight

week 2 in the books

easy runs most of the week with so im not going to fill you guys in on most of the week because little exciting happened

tempo wednesday 3 miles at 6:15 pace on the roads I felt fine aerobically my legs just felt kinda crappy running fast for long. Just need to get my legs under me a bit. Also ran a 200 meter time trial in 27.5, so the leg speed is fine. Next week will have 1200s and a tempo. with the 2 workouts ill fill in the whole week of training.