No indoor track this year, thinking I'm just gonna build a good base for outdoor. Running 50 mile weeks as of now, do I just keep building mileage until I get closer to track, or should I take a different approach?
No indoor track this year, thinking I'm just gonna build a good base for outdoor. Running 50 mile weeks as of now, do I just keep building mileage until I get closer to track, or should I take a different approach?
tell us more about yourself, like: age, sex, number of years you've been running, highest mileage ever done, injuries, etc.
the more info you give us, the better the advice you'll receive.
Male, junior in HS, running for about 5 years, but only seriously for about 2. Highest mileage was a couple of 50 mile weeks during the summer before mileage started dropping during XC. I've been pretty lucky with injuries, but did pick up a tight IT band during XC which took me out for about a week.
Please list times and progression from freshman to junior year, understanding last year's spring track season was cut short.
nebraska23 wrote:No indoor track this year, thinking I'm just gonna build a good base for outdoor. Running 50 mile weeks as of now, do I just keep building mileage until I get closer to track, or should I take a different approach?
That is pretty much the best approach between now and the start of outdoor track. Build a big base and later when outdoor track starts add the speed work. It will pay big dividends in May when the championship meets are contested.
I am who I am wrote:
Please list times and progression from freshman to junior year, understanding last year's spring track season was cut short.
and what is your goal/favorite event in track?
Freshman:
XC 5k-23:XX
1500-5:23
3000-12:40
Sophomore:
XC 5k-18:52
Track sorta got lost, but I TT'ed a 4:45 1500 in the middle of the summer
Junior:
XC 5k-18:30
Also TT'ed a 11:15 two mile post season
As for goals in track, I enjoy the 3k the most, under 10:30 would be where I would like to be. I do feel like I lack speed so I think just aiming for a pr in the 1500 would also be another goal.
nebraska23 wrote:
Freshman:
XC 5k-23:XX
1500-5:23
3000-12:40
Sophomore:
XC 5k-18:52
Track sorta got lost, but I TT'ed a 4:45 1500 in the middle of the summer
Junior:
XC 5k-18:30
Also TT'ed a 11:15 two mile post season
As for goals in track, I enjoy the 3k the most, under 10:30 would be where I would like to be. I do feel like I lack speed so I think just aiming for a pr in the 1500 would also be another goal.
You'll probably be way under 10:30, especially if you build a good base. 11:15 2 mile is roughly equivalent to 10:30 3k. Add in the race atmosphere and a good base and I would target closer to 10:15 or even 10 flat if everything goes amazingly.
I saw you posted later in the thread that you felt you were lacking in speed. Now this doesn't mean you should just go out and run 400's twice a week from now on, but now is the time you start to touch up on it. Get fit, but during these earlier stages do some strides, hill repeats, and some intervals with plenty of rest. Later in the season you should probably put a bit more of an emphisis on the shorter intervals, and run some for pure speed, like 300's with a 200 jog, and some so you get used to being in anaerobic debt, like 10x400 with a 200 jog. Once you're in spring season you can focus on increasing the intervals and decreasing the rest. You can only run so fast off of a big aerobic system, even if the 3k is mostly aerobic.
nebraska23 wrote:
Freshman:
XC 5k-23:XX
1500-5:23
3000-12:40
Sophomore:
XC 5k-18:52
Track sorta got lost, but I TT'ed a 4:45 1500 in the middle of the summer
Junior:
XC 5k-18:30
Also TT'ed a 11:15 two mile post season
As for goals in track, I enjoy the 3k the most, under 10:30 would be where I would like to be. I do feel like I lack speed so I think just aiming for a pr in the 1500 would also be another goal.
With those times, you should probably start identifying as a female so you can make the girls JV team, otherwise... punt!
nebraska23 wrote:
Freshman:
XC 5k-23:XX
1500-5:23
3000-12:40
Sophomore:
XC 5k-18:52
Track sorta got lost, but I TT'ed a 4:45 1500 in the middle of the summer
Junior:
XC 5k-18:30
Also TT'ed a 11:15 two mile post season
As for goals in track, I enjoy the 3k the most, under 10:30 would be where I would like to be. I do feel like I lack speed so I think just aiming for a pr in the 1500 would also be another goal.
The 50 mpw will help you because your times are average.
I would not run more than 50 mpw throughout the entire season.
As you find success with the 5k and 3k and 1500m because of this higher mileage, you might increase the speed in a couple of days during each week's workout. That way ,when more defined interval days are part of your track season, you will be fairly fit and feeling pretty fast.
Most people put 1 day of speed work into their weekly schedule. I don't recommend the mentally draining interval sessions that some LRC members prefer, such as 6 x 1000m or 8 x 800m. Instead, speed work should feel like a release and is exciting the first few intervals, then challenging the last few.
So....once per week, have some accelerations as part of your run. Probably 4 times you accelerate 100-150m during a 4-6 mile run, and 2 times you accelerate 200m during the run.
That should be enough with your other workouts to get you ready.
Every week a couple of the distance runs should have a few seconds per mile shaved off.
I am who I am wrote:
nebraska23 wrote:
Freshman:
XC 5k-23:XX
1500-5:23
3000-12:40
Sophomore:
XC 5k-18:52
Track sorta got lost, but I TT'ed a 4:45 1500 in the middle of the summer
Junior:
XC 5k-18:30
Also TT'ed a 11:15 two mile post season
As for goals in track, I enjoy the 3k the most, under 10:30 would be where I would like to be. I do feel like I lack speed so I think just aiming for a pr in the 1500 would also be another goal.
The 50 mpw will help you because your times are average.
I would not run more than 50 mpw throughout the entire season.
As you find success with the 5k and 3k and 1500m because of this higher mileage, you might increase the speed in a couple of days during each week's workout. That way ,when more defined interval days are part of your track season, you will be fairly fit and feeling pretty fast.
Most people put 1 day of speed work into their weekly schedule. I don't recommend the mentally draining interval sessions that some LRC members prefer, such as 6 x 1000m or 8 x 800m. Instead, speed work should feel like a release and is exciting the first few intervals, then challenging the last few.
So....once per week, have some accelerations as part of your run. Probably 4 times you accelerate 100-150m during a 4-6 mile run, and 2 times you accelerate 200m during the run.
That should be enough with your other workouts to get you ready.
Every week a couple of the distance runs should have a few seconds per mile shaved off.
The guy ran 50 miles a week over the summer netting him a 4:45 - 1500 and 11:15 - 2 mile. Don't encourage him. Sometimes it's better to be honest. He needs to pick a different sport while he still has time.