Since I've began reading this board a couple weeks ago, I am starting to agree with the cosensus that High Schoolers do not run high enough mileage. However I have yet to see any real training plans. Could someone please give me some ideas for training plans that would progressively move up to higher mileage over the course of someones high school career. Probably starting at the winter after freshman cross-country.
Thanks
Frosh:
mon. 2-4 x 2k@LT pace w/3min. recovery
tues. 5 miles easy w/ 6x150m strides
wed. 5 x 1k @5k pace
Thur. 5 miles easy w/6 x 250strides
Fri. 10 x 100m @400 speed w/300jog recovery +3 miles easy
sat. Long run 8-10 miles
Sun. Off
Soph.
Mon. 2-3 x 2 mile@ LT w/3:00 rec.
Tues. 6 miles easy + 6 x 150m strides
wed. 6 x 1K @ 5k race pace w/ 2:00 rec.
thur. 6 miles easy w/ 6 X 150m strides
Fri. 6 x 200m @ 800 speed w/complete rec.+ 4 miles easy
Sat. Long run 10-12 miles
Sun. 6 mile steady state (1 min. slower than 5k race pace)
Junior
Mon. 4 x 2 mile@ LT pace w/2:00 rec.
Tues. 7 miles easy w/ 6 x 150 strides
Wed. 7 x 1k @ 5k race pace w/ 2:00 rec.
Thur. 7 miles easy w/ 6 x 150m strides
Fri. 6 x 300m @ 1500m pace w/500m.jog rec. + 4 miles easy
Sat. 12 miles
Sun. 7 miles steady state
Senior
Mon. 5 x 3K @ LT pace w/ 3:00 rec.
Tues. 8 miles easy w/ 6 x 150 strides
Wed. 8 x 1K @ 5k race pace w/ 2:00 rec.
Thurs.8 miles easy w/ 6 x 150 strides
Fri. 6 x 400m @ 1500 pace w/ 4 miles easy.
Sat. 13-15 miles easy.
Sun. 8 miles steady state run.
Well when I was in HS in the 70's the x-c and distance event runners (880 and above) were more or less at 50MPW or better. The coach for the x-c team was a killer: he said he wanted the distance runs all at 6:30-7 minute flat pace or better. If one could not do that, he 'should not expect to make varsity'.
I ran parts of two seasons, abbreviated by upper respiratory problems (my family had a history of asthma). He tried to get kids at the 7-8th grade levels to start training more or less at the sub-7 pace level, starting with 2 miles a day for two weeks then steeply increasing the distance to an average of 7 miles per day, with the odd 10-miler tossed in.
He was very heavy into intervals after the prospective runners moved into HS. An interesting example for the sprinters was this sort of workout:
1 mile at 7-flat, 10x110y sprint (50y recovery), repeat 4x.
If you tried out for track with no prior experience you were always tossed into the two mile race.
Sounds like an idiot with a drinking problem. Not a good combination.
There are no plans that will work for everyone. The basic idea is that during the off-season, you need to consistantly increase your milage. Don't do speed work except for strides and the like. As the season draws near, instead of increasing milage, increase the intensity of your training by adding hard sessions. When adding speed work it is important not to cut your volume until your end of season taper.
Most people should increase their weekly milage by 10-20 miles per year depending on how your body adapts. For most people 3-6 of those additional miles should come on morning runs that last no longer then 30 min and are done no more then 4 times per week.
Most people should have a weekly long run that is 20% of the week's total volume.
fah-q wrote:
There are no plans that will work for everyone. The basic idea is that during the off-season, you need to consistantly increase your milage. Don't do speed work except for strides and the like. As the season draws near, instead of increasing milage, increase the intensity of your training by adding hard sessions. When adding speed work it is important not to cut your volume until your end of season taper.
Most people should increase their weekly milage by 10-20 miles per year depending on how your body adapts. For most people 3-6 of those additional miles should come on morning runs that last no longer then 30 min and are done no more then 4 times per week.
Most people should have a weekly long run that is 20% of the week's total volume.
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Reply:
Sounds familiar.
I've posted some detailed plans before but to summarize on an annual level:
1st year 1000-1500mi
2nd year 1500-2000mi
3rd year 2000-2500mi
4th year 2500-3000mi
They leave HS with 7000-9000mi (a good start) and leave being able to comfortably run 80+ mi weeks.
There after, their event would ultimately determine their maximum annual mileage: 3000-3500 for 800m, 3500-4000 for 1500m, 4000-5000 for 5k/10k, and 4500-6000 for 5k/10k/marathon.
agreed
I cannot believe I am reading this s*** on a T/F message board. I knew HS coaches were basically fricin idiots...this just confirms it for me.