Im a junior in high school and i did about 50-60 miles a week of easy running for base and my first week back to track looks like this
Sunday-15 miles
Monday-6 miles easy with 4x200 buildups (about 32ish)
Tuesday-4x1000 (3:30)
10 miles easy
Wednesday- 6 miles easy 4x200buildups
Thursday-5x800 (2:40ish)
10 miles easy
Friday- 6 miles easy
Saturday- Rest
does that look good? I don't feel very tired at all and the workouts on the track felt really easy
oh ya it was about 3 minute recovery on those workouts
easy runs are 7:30-8:00 and my goals are 4:40 and 10:15 (1600 & 3200)
if you're putting in base, then take out the 800s and do a 4-5 mile tempo run instead. Do at least 5 by 1000m, reduce the rest to something closer to 2min. If I were you I'd run 7 days a week instead of 6. Also, instead of doing 4 by 200m build-ups, have one of those days be 8 by 100m instead. Also, a 15 mile long run is pretty far for somebody doing only 60mpw at 8min pace. Better to spend your energy doing another tempo run, and just have a 90min long run thrown in there once every 2 weeks.
I would alter your training and throw in some tempo and fartlek work (I assume you are planning to run these times in May?). Ex:
Monday 10 miles easy 4x200 buildup
Tues 3 mile Warm-up, 5-6x 1000 (3:30), 3 mile cooldown
Wed 10 easy 4 x 200 buildup
Thurs 2-3 mile warm-up, Fartlek (6-7 x 3 min. @ 5:30/mile pace followed by 2 min. easy) 2 mile cooldown
Friday 6 miles easy
Sat 2-3 miles warm-up, 3-4 miles @6:10-6:20, 2 mile cooldown
Sun Rest
You could alternate between weeks of 90 min run and the threshold run, but i think what your workouts are lacking in fartlek and threshold work.
Best of luck to you in achieving your goals...keep us posted.
ok, how does this sound
Sunday-12 miles
Monday-6 miles easy with 4x200 buildups (about 32ish)
Tuesday-morning 3 mile easy shakeout run
afternoon-4x1000 (3:30)
Wednesday- 6-8 miles easy 4x200buildups
Thursday-morning-3 mile easy run
afternoon-5x800 (2:40ish)
10 miles easy
Friday- 6 miles easy
Saturday- Rest or easy run
and the tuesday and thursday workouts would probably be about 5-6 miles with the warm ups and cooldowns.
wonderkid. wrote:
ok, how does this sound
Sunday-12 miles
Monday-6 miles easy with 4x200 buildups (about 32ish)
Tuesday-morning 3 mile easy shakeout run
afternoon-4x1000 (3:30)
Wednesday- 6-8 miles easy 4x200buildups
Thursday-morning-3 mile easy run
afternoon-5x800 (2:40ish)
10 miles easy
Friday- 6 miles easy
Saturday- Rest or easy run
dont worry too much about pace. just go by feel. wait till your first race to worry about what pace you should be running your workouts in.