Hey, I am a freshmen in high school and I am looking for some workouts that I can start doing before my season starts. I run the 800 as my main event and 1600 as my secondary. I have access to a track, so the workouts can be made for one. Thanks
Hey, I am a freshmen in high school and I am looking for some workouts that I can start doing before my season starts. I run the 800 as my main event and 1600 as my secondary. I have access to a track, so the workouts can be made for one. Thanks
Try one day of about 45 minutes at a pace that you could run an hour at, but probably not for 90 minutes.
One day running 300-100-200 with 4 min recovery interval for each one, and each one at 80% sprint pace. Then run 3 miles at a pace you think you could maintain for 10k.
One day running 4-6 miles, starting slow for first 1 1/2 miles, then gradually increase pace for 1/2 mile, then gradually slow down for 1/2 mile, then increase for 1/2 mile, slow for 1/2 mile, then decent pace till finish.
One day running 500m with the 1st 300m at 70% sprint pace, and slow somewhat during next 200m, but still hope for a good time for the 500m.
Jog for 10 minutes, then run 200 at 75-80% of sprint pace. Run 2-3 miles after at easy pace.
That gives you a long run, a good run for paces, a good workout for speed, a good workout for learning 800m pacing.
Add at least one day weights and core work, fast walk afterward for 30-45 minutes if you want.
That is 5 days for a weekly schedule. You will do fine when the season starts.
yhwh wrote:
Try one day of about 45 minutes at a pace that you could run an hour at, but probably not for 90 minutes.
One day running 300-100-200 with 4 min recovery interval for each one, and each one at 80% sprint pace. Then run 3 miles at a pace you think you could maintain for 10k.
One day running 4-6 miles, starting slow for first 1 1/2 miles, then gradually increase pace for 1/2 mile, then gradually slow down for 1/2 mile, then increase for 1/2 mile, slow for 1/2 mile, then decent pace till finish.
One day running 500m with the 1st 300m at 70% sprint pace, and slow somewhat during next 200m, but still hope for a good time for the 500m.
Jog for 10 minutes, then run 200 at 75-80% of sprint pace. Run 2-3 miles after at easy pace.
That gives you a long run, a good run for paces, a good workout for speed, a good workout for learning 800m pacing.
Add at least one day weights and core work, fast walk afterward for 30-45 minutes if you want.
That is 5 days for a weekly schedule. You will do fine when the season starts.
Yeah don’t do this plan it is bad
For preseason as a HS freshman, gonna run 800 & 1600, I'd suggest keeping it simple. Get fit and work on basic speed.
5 days easy runs (gotta build aerobic fitness and it takes time & patience). 1 workout day, then a day off.
For the workout, I'd suggest alternating two sessions that both focus on developing basic speed. One session of 8 x 50m hills and one session of 8 x 100m accelerations (start off at mile-ish effort, gradually speed up, finish the last 20-30m at a fast sprint). For these workouts, any recovery time is ok, doesn't matter. Just be sure to warm up first. If you are totally out of shape, start with 4 repeats, then 6, then 8.
Gradually increase the length of your easy runs, and keep it consistent week after week until your season starts. If you are in good shape, run a bit harder than easy pace for the 3rd easy run of the week and finish the last half-mile moderately hard (don't bother with this if you aren't in decent shape, it will just wear you down before your season starts).
Good luck and have fun!