I ran a 4:56 mile last weekend. My XC 5k pr is 17:38 and my 800m is 2:11. Can I get my mile under 4:50 by mid January. I have a large school break and my school program is casual (I run 25mpw). What should I do over break?
I ran a 4:56 mile last weekend. My XC 5k pr is 17:38 and my 800m is 2:11. Can I get my mile under 4:50 by mid January. I have a large school break and my school program is casual (I run 25mpw). What should I do over break?
number one tip: Do NOT peak for indoor. 3 peaks a year is too much. I would recommend that you takes some time off after xc before you start anoyher base phase. Track season is LONG and INTENSE, you are going to need a lot of strength to get through.
take a down week or two, then slowly build up to a few more miles/week than you did for XC. keep it easy, conversational pace running. Maybe one day a week allow yourself to get excited and push the pace, but ONLY if it feels good, no straining. Run a few easy strides a few days a week.
after you have built up to your peak mileage, then i would do a few weeks where you transition to quality running. start running your long run a little quicker than "easy". mabye pick a hilly course one day and surge the hills. build some strength. After a few weeks of this, you will be ready to start some formal threshold workouts. Do you lnow about lactate threshold? google it if not. one day a week do something related, maybe starting with like 3xmile at threshold with 90 seconds rest. eac hweek progress a little bit, slowly build up to doing about 6 miles of threshold work by the middle of march. (maybe 6xmile or 10xK). during this you would still be running some strides and a slightly uptempo long run.
thats it. That is base training. That will get you STRONG and ready for workouts in march and april, which should get you ready to run really fast in may.
Long story short: DONT try and run a fast mile this winter. Put in the foundation to run REALLY fast in the spring.
Just so you know, I don’t run outdoor. My intention is to peak in indoor. Big tennis guy.
It seems like you're young, probably in high school. Your time will most likely come down just be racing through the season.
Oh. That makes sense
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