If these workouts were truly a 7/10 then:
3:52
8:15
14:25
30:00
If these workouts were truly a 7/10 then:
3:52
8:15
14:25
30:00
Seppo Kaitenenn wrote:
If these workouts were truly a 7/10 then:
3:52
8:15
14:25
30:00
Agree. I think people are massively underestimating the difficulty of these workouts. Then again I have no idea how someone capable of putting this week ran 15:50 just a few months ago so what do I know.
That’s why I said my xc season was a failure. Everyone I was running next to in track 2021 ran 15:00 or faster that day. I was working out great all season but had a massive block against racing for some reason that I have yet to figure out. I am currently somehow in the best shape of my life tho by a lot and it is only january, not to mention i basically took 2 weeks off over xmas so I have no clue what I can run this spring. Like should I shoot for the stars and structure training around 8:00 and 3:40?
hs kids never respect their coaches wrote:
What does your coach think?
He said he is self-coached.
Read.
I just opened my season up in an 8:35 and I would be able to do all of those, but those would be gut busting, max effort workouts. I'd say you're low 8:20s to high 8:10s currently.
As to your last reply, train at your current level, but strive for the stars, don't ever set a limit and race smart, knowing you'll get to the stars soon.
CopperRunner wrote:
The question you should ask yourself is how strong you are with your anaerobic endurance, and your raw speed. You’re clearly in shape to run really good 5k-10k times, especially for a high schooler. You clearly handle sub 5:00 pace very well. How well do you handle sub 4:30? Sub 4:00? If you can run a really solid 400 or 800 right now, you are going to be very good as a miler this season.
Great post.
The OP doesn't appear to have run a step at 1500m pace in this week.
20x400 at about 8:50 3000 pace is very strong, and all of those cruise/tempo intervals at 5:00 mile are very nice.
But without knowing about race pace workouts it is a bit silly to predict anything.
GreatDane1 wrote:
4:02 1500m, 8:46 3000m +/- 2sec can all but guarantee it. You've got perfect speed endurance for those kind of times.
There is zero speed endurance work described by the OP.
Colin6_9_ wrote:
Yes like i stated before I have 52/1:55 speed
Actually, you said 52 but not 1:55.
Don't be rude!
Sorry man I didn’t mean to be! And just to clarify this is not a troll thread, I did actually do these workouts and training. We’ll see how sustainable it is and I’ll probably run the long run slower in the future, but it was a solid week.
meaningless display wrote:
GreatDane1 wrote:
4:02 1500m, 8:46 3000m +/- 2sec can all but guarantee it. You've got perfect speed endurance for those kind of times.
There is zero speed endurance work described by the OP.
You can infer a huge amount on his speed endurance from his X20 400m in 71sec with only 30sec recovery. A 9min 3000m averages 70sec per lap. Given he can run 20 of these back to back with minimal recovery suggests he can run 7 1/2 laps a few seconds faster per lap. Running 70sec laps or faster back to back is actually pretty quick and is definitely a display of speed endurance, especially over the longer distance events.
Keep your shirt on kid and be patient. With four big workouts a week you increase your chances of injury and sickness by a lot. I fell into that trap when I was your age and it never turned out well. Try a couple of easy days after every hard session. If you really want to know what type of shape you're in for the mile run a 1200 m time trial or try a classic milers workout like 10 times 400 with 90 second rest. Good luck and always remember to listen to your body. be patient.
Zante wrote:
4:20 1500 shape rn. You're not SHARP.
3K, maybe you can sneak under 9:10. MAYBE. You're TOO AEROBIC.
I'd say he's in 3:55/8:25 shape.
You are doing a ton of intensity for not having a race in 8 weeks... It would be best to back off the speed hold the mileage focus on just running easy 4-5 days a week... by easy I mean no faster than 6:30 pace and preferably 7 min pace. you are training yourself straight toward an injury or being tired by the end of the season... I would lean way more toward training yourself for an injury but I don't know you. in your training I only see 2 easy days... that's crazy and no one actually does that with that type of mileage and survives long in the sport that should be reversed 2-3 hard days a week (depending if you call the LR a hard day).
I would do 1 tempo a week and maybe something similar to that mile workout you did with some 200s (4-8) after both to keep the speed there. I would chill a bit on the LR if you did 2 hard days in a week.. just run 90 min at 7- mid 6 pace.
if you only do one workout then a long run like you did is great.
Seems like your training is focused on workouts being the key in reality that is far from it. consistency and staying healthy is far more important. you are doing the number of workouts an 800-400 meter guy might do but with the mileage of a highschool 3k-5k guy that is not likely to end well... even if it does keeping that mentality doesn't keep you in the sport long it ends in injury. Every successful pro runner I have run with or seen (this includes Olympians and world championship members run more easy days than hard days). and by easy I mean easy! first mile close to 8 min pace easy.
I’m modeling my training after J Ingebristen and I think i’m doing a fairly good job rn. And no I would not count the long run as a hard effort. I woke up this morning and my legs felt fresh on my easy 6 today (averaged 7:15 pace) with strides at the end. I will admit i did get a little carried away with my friends in the long run, but it’s not going to be like that every week and most weeks will be around 6:15-6:45 average. That gives me 4 easy days and 3 workout days. That seems ok to me u less I’m seriously missing something.
meaningless display wrote:
GreatDane1 wrote:
4:02 1500m, 8:46 3000m +/- 2sec can all but guarantee it. You've got perfect speed endurance for those kind of times.
There is zero speed endurance work described by the OP.
Who cares!? The kid is cruising at 5 min per mile. The Fartlek workout covered 6 miles at 5 min pace. Anyone who said anything slower than 4:00 for 1500 is out to lunch, especially since his PR is already 3:58. I’d say easily under 8:35 for 3k also, regardless of what kind of race pace stuff he has or hasn’t done.
drop the strava so we know its real and not all BS
Haha I don’t use strava but you can wait until my season opener 3000 in 8 weeks on March 17 and then call BS if you want. I’ll try to post my training and race results to give people more transparency into my training and rise from a mediocre middle school runner into hopefully one of the best in the nation this spring!
Why is everyone suggesting (guessing) about the proper 1500/3000 training ? We sure have the answer these days. Just replicate the principles of Gjert. Easy as that.
marwar wrote:
Why is everyone suggesting (guessing) about the proper 1500/3000 training ? We sure have the answer these days. Just replicate the principles of Gjert. Easy as that.
Well I don't think I'm guessing....athlete that I worked with from the age of 11 ran 3:57 mile last week at UW meet. I'm sure the poster would be happy with that progression.