I need some help

Other Running Related Topic

16 years ago 11/30/2007 11:57pm EST

I 20 year old college guy training on my own for the upcoming track season. In high school I was a 400/XC guy.

I went away to college but family problems have brough me back home for the next year. So I have continued my training under my old high school XC coach and we have since decided to move up to the mile full time. I am looking for some solid middle and end of the season type workouts for the mile. Just to give you an idea my PR's are

8k- 29:31

5k- 15:55

1600-4:30

800- 1:58

400- 47.4

200- 22.1

In the past month and a half I have already done workouts like...

12x400 (lane 8's) finish to lane 8 stagger recovery

20x200 ( 200m jog inbetween each all sub 30)

400,800,400x4 (400 all out, 800 mile pace)

200,200,400, 800. 1600, 1600, 800, 400, 200,200

(200's all out) (400's mile pace) (800 mile pace) (mile@ goal 5k (14:50)

1200 ( Mile pace), 2 miles(5k), 1200( Mile Pace), 2 miles(5k)

800x8 at mile pace

10x100-1000

8x200-mile

6x300-mile

4x400-mile

2x800-mile

1x Mile-mile

6x1200

and Ive been doing this once a week

Mile Warm Up

Hills 12x350

2 Mile Cool down

I have been averageing 70 miles a week but 85% is at my goal pace or faster.

So I am just looking for some different workout's that I could try. I am hopeing to run sub 4:15 this outdoor season. I know its a lofty goal but I think I have it in me. So also if you have tired a 10 day cycle if you could give me an idea of how I could do this. I don't have a race till the begining of march so I am looking to keep my training going injury free ( had stress fracutures over the summer).

16 years ago 12/01/2007 9:24am EST

re: Needs advice

120 years old and you're still in college?

16 years ago 12/01/2007 1:35pm EST

re: surprised

With that speed, and 70 mile weeks, with those quality sessions, I don't see how you could not run sub 4:15? Honestly, it looks like you have tremendous potential as a miler if you really go for it. Few guys have that kind of raw speed; it gives you a huge advantage if you will put in the aerobic work.

Looking at your workouts, the one that sticks out is the 8 x 800 session at mile pace. I don't think that is completely possible, unless you take a lot of recovery between, and even then....

What about some change of pace stuff like:

1200's cut down: 400-600 at 5k/3k pace, 400-600 @ mile pace.

Tempo paced stuff, steady runs or even some long cruise intervals.

2 x 600 - 200 with :30 recovery/400 jog/ as fast as you can handle

Train hard and best of luck!

16 years ago 12/01/2007 6:23pm EST

re: Needs advice

16 years ago 12/01/2007 6:31pm EST

re: Needs advice

1200 ( Mile pace), 2 miles(5k), 1200( Mile Pace), 2 miles(5k)

???

What are you smoking? Or injecting?

16 years ago 12/01/2007 7:00pm EST

re: Needs advice

Nothing I just don't want being out of college for this year keep me from doing what I set out to do in running

16 years ago 12/01/2007 7:10pm EST

re: needs advice

you sound like a reeeeeeally fast, great runner! Keep it up! :)

16 years ago 12/01/2007 7:24pm EST

re: lots of miles

PS: Yea I got that workout from runners world a while back.

16 years ago 12/02/2007 2:54pm EST

re: needs advice

Needs Advice:

I'll be more constructive,but doing the 1200 @ MILE and the 2 miles at 5k is a little over the top. More reasonable would be to do the 1200 @ 3k pace and the 2 mile at 10k or tempo pace. Or even go the first 800 of the 1200 @ 3k pace and the last 400 at mile pace, then with the 2 mile 1.5 @ tempo with the last 800/1200 @ 5k pace. I would imagine you could get through the 1200 and 2 mile one time if at the original paces if you a lot of recovery, but I would do it in the other order with the 2 mile first.

You might have mis-read the RW article. Did it say mile pace +xxx seconds and 5k pace +xxx seconds?

Keep training hard, keep it simple, be consistent, and you will run fast.

good luck.

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