Am I more speed (low mileage, higher intensity) or distance (high mileage, lower intensity) oriented?

There is no way of telling from these results. Do you have a 400m PR?

I’d say it takes a year or two of aerobic development to truly see if you are supposed to be a distance, mid distance, or sprinter type runner.

You’re only 14 so it probably isn’t a great idea to do high mileage anyways. If I were you I’d just get out and run almost every day and the improvement will come.

CopperRunner wrote:

There is no way of telling from these results. Do you have a 400m PR?

I’d say it takes a year or two of aerobic development to truly see if you are supposed to be a distance, mid distance, or sprinter type runner.

You’re only 14 so it probably isn’t a great idea to do high mileage anyways. If I were you I’d just get out and run almost every day and the improvement will come.

Even a 400 wouldn't tell much. What you need to ask is his 40m dash time. Because that's almost exclusively anaerobic, mostly using creatine phosphate to create the energy.

My 400 improved just with distance running from 64 to 56, showing the incredible amount of aerobic energy that contributes to 400m times at these slow speeds. Yes, a 43s 400 like from Van Niekerk is more anaerobic, but a 55-65s 400m probably has more energy coming from the aerobic system than from the anaerobic.

Also important - no matter how good his speed is in relation to his current endurance level, it does not mean he should train a certain way. The goal distances/races dictate how he should train primarily, fiber setup/distribution is only of secondary importance. Most people can choose to either train for sprints, or for distance, and the way they train/the sport they choose dictate on how they should train. You won't become a great sprinter with too much endurance work and too little emphasis on sprinting/speed endurance, and you won't become a great distance runner without doing at least a moderate amount of mileage.

Your 5k is inaccurate, sorry. Guys are usually way below a 6 minute mile when they have a 21 minute 5k.

I don't get why noobs fixate over tempo, easy runs, etc. New runners should run low mileage hard effort almost every day. Your potential for improvement is grand enough to afford run hard everyday without a decline in performance.

If you want to know if you are slow or fast twitch, run an all out 200 or 400. If your 400 is above 67 seconds, you're probably just a big noob. 58-65 seconds, you're about normal. 50-55, you're probably fast twitch.

My 100m time during XC season was like 15-16, closer to 16 if that helps. Just confused what to focus on for cross country off-season training: aerobic base or speed

speedvsdistance wrote:

My 100m time during XC season was like 15-16, closer to 16 if that helps. Just confused what to focus on for cross country off-season training: aerobic base or speed

At your age, it may be best to develop both during the off-season. Your body is growing and will respond to the stimulus that you provide it. For example:

5 weekly regular (easy) distance runs (gradually increasing in length over time) with drills & strides after (not so much that you get tired & worn down). One hill session each week. Rotate between a long hill session (1/2-mile-ish repeats), a medium hill session (300-400-ish repeats), or a short hill sprint session (80-120-ish repeats fast with long rest). One day off, after your hill session.

After building up mileage a bit, pick a midweek easy run and convert it to a progression run.

Give it time. Good luck :)

you're much closer to slow-twitch than you are to being fast-twitch.

but you should try to improve your speed regardless.

Sham 69 wrote:

Your 5k is inaccurate, sorry. Guys are usually way below a 6 minute mile when they have a 21 minute 5k.

I don't get why noobs fixate over tempo, easy runs, etc. New runners should run low mileage hard effort almost every day. Your potential for improvement is grand enough to afford run hard everyday without a decline in performance.

If you want to know if you are slow or fast twitch, run an all out 200 or 400. If your 400 is above 67 seconds, you're probably just a big noob. 58-65 seconds, you're about normal. 50-55, you're probably fast twitch.

^this

How many threads under different handles are you going to start today? Put on your shoes and go run.