Aspiring distance runner here, looking to have good range from the mile ~ 5k (and maybe dabble in the 800m as well). 2 workouts vs 3 per week (+ an easy long run). Which version of a training week would be ideal?
Aspiring distance runner here, looking to have good range from the mile ~ 5k (and maybe dabble in the 800m as well). 2 workouts vs 3 per week (+ an easy long run). Which version of a training week would be ideal?
When you're not racing 3 works. If you're racing once a week you can get a couple in.
But if you have a dual meet (use it as a workout?) and invitational you would probably only do one.
Just because of the time factor we would have our distance crew do the a couple of distance races (800 adn/or 1600 and/or 3200) and the 4 x 8 and 4 x 4 then do something after the meet- maybe just 4 200's or 300's.
I think there are a lot of right answers. There are a lot of factors to balance: mileage, pace of easy days, intensity of hard days, volume of hard days, non-running work.
I go with 2 workouts plus a long run most weeks. We're moderately high mileage (some girls over 60 mpw), and our hard days are relatively high volume, but the intensity on those days isn't crazy. We do a lot of threshold work and controlled race pace work, as opposed to all-out, puking at the end of the workout type stuff. We also lift and do plyometrics. Easy days are as easy as needed. The long run is occasionally a 3rd workout (typically a progression run). For girls who rarely if ever race over 800m, we do 3 workouts per week.
You'll see other programs do 3 workouts per week, often at higher intensity, and run easy runs harder, but something has to give, so they don't run much mileage.
I think there are a lot of right answers. There are a lot of factors to balance: mileage, pace of easy days, intensity of hard days, volume of hard days, non-running work.
I go with 2 workouts plus a long run most weeks. We're moderately high mileage (some girls over 60 mpw), and our hard days are relatively high volume, but the intensity on those days isn't crazy. We do a lot of threshold work and controlled race pace work, as opposed to all-out, puking at the end of the workout type stuff. We also lift and do plyometrics. Easy days are as easy as needed. The long run is occasionally a 3rd workout (typically a progression run). For girls who rarely if ever race over 800m, we do 3 workouts per week.
You'll see other programs do 3 workouts per week, often at higher intensity, and run easy runs harder, but something has to give, so they don't run much mileage.
This seems really solid. But I think it is important to realize that a lot of the issue with high school runners is injury avoidance. By avoiding to much intensity and avoiding ridiculously high mileage... most high school kids can manage to get through the season without a nagging injury.
I think there are a lot of right answers. There are a lot of factors to balance: mileage, pace of easy days, intensity of hard days, volume of hard days, non-running work.
I go with 2 workouts plus a long run most weeks. We're moderately high mileage (some girls over 60 mpw), and our hard days are relatively high volume, but the intensity on those days isn't crazy. We do a lot of threshold work and controlled race pace work, as opposed to all-out, puking at the end of the workout type stuff. We also lift and do plyometrics. Easy days are as easy as needed. The long run is occasionally a 3rd workout (typically a progression run). For girls who rarely if ever race over 800m, we do 3 workouts per week.
You'll see other programs do 3 workouts per week, often at higher intensity, and run easy runs harder, but something has to give, so they don't run much mileage.
This seems really solid. But I think it is important to realize that a lot of the issue with high school runners is injury avoidance. By avoiding to much intensity and avoiding ridiculously high mileage... most high school kids can manage to get through the season without a nagging injury.
To some extent, but I think high intensity/low mileage puts a ceiling on development. You're going to hit the cap on how much moderate mileage you can do well before you hit the cap on how much easy running you can do, and adding 5-10 mpw every season for a few years makes a huge difference. We manage to have really low injury rates, and I think a lot of that has to do with prioritizing strength work and having few "dig deep" days of training.
I think there are a lot of right answers. There are a lot of factors to balance: mileage, pace of easy days, intensity of hard days, volume of hard days, non-running work.
I go with 2 workouts plus a long run most weeks. We're moderately high mileage (some girls over 60 mpw), and our hard days are relatively high volume, but the intensity on those days isn't crazy. We do a lot of threshold work and controlled race pace work, as opposed to all-out, puking at the end of the workout type stuff. We also lift and do plyometrics. Easy days are as easy as needed. The long run is occasionally a 3rd workout (typically a progression run). For girls who rarely if ever race over 800m, we do 3 workouts per week.
You'll see other programs do 3 workouts per week, often at higher intensity, and run easy runs harder, but something has to give, so they don't run much mileage.
I did the two hard workouts per week and a long progression run in high school too, with great success. I favor it for all preps actually as they tend to run workouts too hard and don’t get enough recovery in general. So, yeah, threshold and controlled pace for workouts and progression long run. You can even pull this off in season with a Monday progression long run, Wednesday intervals, and Saturday race or tempo. I think it’s incredibly effective.