How to properly train with a bad coach

does he monitor your road runs? Would it be possible to slow those down without him knowing?

Maybe slow down a bit on the multiple hard workouts, just do 1 trust hard per week plus a meet.

For the summer, I'd suggest easy runs and build up mileage a bit. One tempo/threshold session per week and one hill workout (alternate with a long run).

For football season, try to add in daily easy runs to maintain aerobic fitness. Then, for track season, add in an additional easy run - 5 days per week. Early season, 4 miles. Mid season, 3 miles. Late season, 2 miles and then drop it for the last 2 weeks or so.

He does and he times us at our finish.

Much like my high school experience.. averaged around 16-22 miles/week racing 4 x 800m, 3200m, 1600m every meet because I was the top runner. This might not make sense to you right now, but I realized it in my training log: I switched my attitude towards "training" and make the race days my "training" (we sometimes had 3 meets in one week). So basically I didn't care about the week other than the races, and you soon find out that racing is a skill and there are so many things you can work on when "racing" so much. The 4 x 8 would blow me out, but that taught me how to hurt and how to actually have confidence running fast and dying. The 3200m is where I made the most gains, as racing a 4 x 8 in 60" made 70/400m pace feel comfortable and I just focused on hitting splits. The 1600m was hit and miss for me for some reason, but I tried to race it best I could... the great news is that as you progress through the season your coach might not have a say on being able to race all 3. I was racing all 3 my junior year and didn't qualify in the Mile for State, but did in the 4 x800m and 3200m. Placed 4th in the 3200m. My senior year, we didn't qualify in the 4 x 800m and I ended up almost winning the state meet in the 3200m because I didn't have a 4 x 800m before it and raced awesome with a huge PR under the lights. Just keep at it. There is no magic to workout, but getting 3.5 miles of racing every week is beneficial (side tip: work on blasting the last 300m of any race, like make it a game.. can you close in 60 for the 300m... 55... 50... 45!?"

football season adding on extra running is smoking crack. i played a few weeks the start of one year in junior high before quitting because it wasn't working out on compatibility with soccer and they were inflexible. my experience football practice was exhausting. and that's from showing up in soccer shape already. so, no, i don't buy it.

Can you talk to your coach and tell him you are feeling run down? Ask if you can work together on a plan that might suit your strengths better? Some runners thrive on intervals, some on longer tempo type runs. If he'll work with you, you could find something good.

If he won't work with you, I agree with "add a morning run" post. This would at least get you a bit more aerobic development. Also, sandbag the easy days. You should not be pushing hard on a day in between a race and intervals.

Are you doing any runs of 60 minutes or more? You should be. The coach likely has no control of your weekends. Work up to a 90min run with a few strides after.

Pick 2 or 3 days per week that are you key "workouts". Number 1 is a long run of 60min+. Number 2 and 3 can be either race day(s) or interval days. Non "workout" days, you should be running easy with strides to recover. Sandbag if needed.

On race days, you can use it as a workout by running 90% effort. Example: When I was a Soph with a 10:25 3200 PR, a 10:35-40 was actually pretty relaxed, but still competitive in dual meets. Still got a great VO2 Max workout. Slow down 5s in mile, 2-3s in 800. Coach might not even notice.

yes

that's one badass coach!

Yes, slow it down and if he notices blame it on the wind or heat or stress from studying.

I don't see how you can be burnt out on 22 miles a week. It is probably too late to save this season, but you should add 25 miles per week on slow runs in the mornings, then do whatever workouts this jackass has for you in the afternoons. You don't have to do those workouts or your races at maximum effort. The reason you feel burnt out is because you don't have any endurance base.

Run 6 days a week year round, maybe 5 with a day on the bike or swim.

Get lots of sleep, eat lots of food.

Hill interval workouts, and threshold work. Threshold for you is probably around 6:15 pace these days.

If you can do that all of high school you're gonna be pretty damn good, especially for Nebraska. You're clearly talened if you ran 10:38 as a Freshman.

don't be a coward. if you think he's an idiot then tell him straight he's an idiot. tell him how to train properly. if he doesn't listen and can't accept he is wrong, tell his boss. if he doesn't listen too, then quit or just train and race at the paces you want to train at.