I am a runner training for my junior HS track season. I ran 16:39 for the 5k this XC season, but I am hoping to have a breakout track season this spring. I run against a lot of people who can only run either the 800 and the 1500 or the 1500 and the 3000. I'd say that my priority is the 800 and 1500, but I still would like to be able to run a solid 3000. What should I incorporate into my training to try and maintain solid ability across all three of these distances?
Mileage and higher volume intervals to make the economy strong!
An 800/1500m runner that runs 2:00 and 4:10 that runs 25-30 mpw will likely run 9:20ish for 3k.
If that runner has a similar level of speed but trains at 50+ mpw I’d guess that athlete could go about 8:50-9:00 for 3k.
Run more easy miles, and while you are in the off-season do things like 16x400m at a few seconds per 400m slower than 3k pace, maybe working to a bit faster than 3k pace by the end. Only do this workout once you are comfortably at a higher running volume as this is basically a 4 mile threshold session at near 2 mile race pace. I find 150s-300s do the most for 800m fitness if you are already in good aerobic shape. Run them at faster than 800m pace with lots of rest. 3x(4x400m) working from 5k pace to mile pace is one of my favorite Vo2Max type workouts my coach gives me. 60-90 seconds between reps and 2 lap jog or 4 minutes between sets.
Thanks for your insight, took your advice and ran pretty high miles during the whole off season, slowly building from 50 up to 75ish for the last 5 weeks. My season opener is in a couple days, does anyone have any advice on this that I should be doing as I go into the season.
tucker2004 wrote:
Thanks for your insight, took your advice and ran pretty high miles during the whole off season, slowly building from 50 up to 75ish for the last 5 weeks. My season opener is in a couple days, does anyone have any advice on this that I should be doing as I go into the season.
You did good, don't be afraid to drop miles, but you NEED to maintain a long run of some sorts. For some people that's a really long cool down once a week, for others it's their longest long run by time, but run very easily like a jog, but the key is to have one very high volume day, but the other days can shorten a bit to make sure you feel sharp.