Winter training

What are your main events and your PRs?

My main event is the 1600 but I can go either direction to the 800 or the 3200 if the team needs me. My PR's in those event are either from early season sophomore year for the 800 which was 2:07 and freshman year for the mile which was 4:40. I have never all out raced a 3200, but I plan on doing it this year.

I think you could start VO2 Max training in February. At the moment just keep doing your tempo/threshold here and there. I was in the same boat as you senior my PRs were 1:58, 4:24, 9:37, 15:50. I did a lot of 3-5mile tempo during base training at mile PR+60seconds. So for you I'd say doing 3-5miles at 5:40 (which is your mile PR + 60 seconds 4:40+1:00=5:40) is better than 6-8miles at marathon pace. But I'd also add that depending on your experience with running I think you could add that 6-8miles tempo at marathon pace into your long runs. But something like that would be more beneficial for runners looking to run 5k, 10k.

Iamjustsaying wrote:

I think you could start VO2 Max training in February. At the moment just keep doing your tempo/threshold here and there. I was in the same boat as you senior my PRs were 1:58, 4:24, 9:37, 15:50. I did a lot of 3-5mile tempo during base training at mile PR+60seconds. So for you I'd say doing 3-5miles at 5:40 (which is your mile PR + 60 seconds 4:40+1:00=5:40) is better than 6-8miles at marathon pace. But I'd also add that depending on your experience with running I think you could add that 6-8miles tempo at marathon pace into your long runs. But something like that would be more beneficial for runners looking to run 5k, 10k.

Thanks for the input! I will definitely try the tempos you suggested. I am trying to run 4:25 this season and was wondering how much speed work you did to get your 4:24. I'm asking this because generally during past seasons I've done a lot of speed work early and ended up not getting much better later on so now I'm skeptical of doing a lot of speed stuff.

What are you doing besides running? Are you getting in the weight training?

Yes I'm doing core twice a week, band work twice a week to work on the hips, and lifting twice a week on workout days.

IMHO, if you are targeting the 800 and 1600, then you are good where your at for until at least mid-Feb. Personally, having been more of an 800 type with my sweet spot actually at 1000, I'd throttle back the mileage to no more than 50 mpw (even 40 mpw might be more reasonable) and add in some strides now. You need to get the 800 time down to improve the 1600. However, if you are going to target the upside of 1600 towards the 3200, perhaps don't change anything up for now. Thumbs up on the weights.

BD wrote:

I am trying to run 4:25 this season and was wondering how much speed work you did to get your 4:24. I'm asking this because generally during past seasons I've done a lot of speed work early and ended up not getting much better later on so now I'm skeptical of doing a lot of speed stuff.

I was kind of all the place when it comes to speed work. But my main speed work comes from doing various sets and reps of 200, 300, 600, 800 repeats at different paces. Something like 4x800, 4x400, 5x300, 8x200. I also did the 4x400 here and there and I'd usually split between 50-52seconds on my 400. But I think my biggest improvement came in from racing the 1600m almost every week, it got easier for me every week!

Just to clarify I used to do two workouts a week, one workout would be some type of speed-workout (4x800, 4x400, 5x300, 8x200.), and my 2nd workout would be a tempo or fartlek. And the speed-workouts were usually changed every week.

Start VO2 in early March

I would suggest 5-6 miles at thon pace to start with

Keep doing tempo stuff throughout March and April