Another tip would be to lower your daily caloric intake. It will keep you sharp and focused.
Another tip would be to lower your daily caloric intake. It will keep you sharp and focused.
Here's my weekly schedule:
Monday - 4 miles (am), 12 miles (pm)
Tuesday - 10 miles
Wednesday - 4 miles (am), 12 miles (pm) - some sort of tempo run or longer intervals
Thursday - 4 miles (am), 10 miles (pm)
Friday - 8 miles
Saturday - race: 2 mile "shakeout", 3 mile warm up, race (5k/3k), 4 mile cool down
Sunday - 6 miles
I used to do lots of workouts in high school, but now that I'm in college I do very few. I've significantly increased my mileage and cut out workouts and have improved a ton. Your schedule is the COMPLETE opposite. I wouldn't be surprised if pretty much everyone is burned out or injured by the end of your season. You have no recovery time in your schedule. If you aren't very resilient, there's no way those workouts are helping you. They'll help for a few weeks, but then you'll just wear down and fall apart. Tell your coach that he's an idiot.
It's probably safe to do more workouts than I do, but 6 is just stupid.
hot and cold = Rupp
Ask him how well that worked for Larry Flynt. He doesn't look any stronger to me.
Also, our coach (sic) doesn't believe in "junk mileage" ...
It takes an awful lot of easy running to get to the point where you're doing "junk mileage."
Monday - 5x1 mile
Tuesday - 30x200
Wednesday - 10x1k
Thursday - 12x400
Friday - 5 mile tempo
Saturday - 25x200, 10x400
Sunday - off
OTOH, at least 3 of those days, unless you literally jog on the other days, definitely fall into the category of "junk intervals."
There's no way that you can do a hard workout every day and actually expect to get anything out of all of them.
My guess is that he's just trying to make things interesting, but some of those days he's just creatively breaking up an easy run.
It all depends on how hard your run it:
Monday - 5x1 mile @ Threshold (not that hard)
Tuesday - 30x200m @ 3k (think of strides 30x30sec, just floating)
Wednesday - 10x1k @ Threshold
Thursday - 12x400 @ 5k
Friday - 5 mile tempo @ Marathon pace
Saturday - 25x200m @ 3k, 10x400 @ 5k
Sunday - Off
A combo between aerobic work and neuromuscular work. It's possible to survive a schedule like this if you do it at right intensity.
the only thing your training is missing is the fact that for every step of every run you should punch yourself repeatedly in the nuts with both hands.....
what doesn't kill you is a shame, but at least you won't be able to reproduce.
the only thing your training is missing is the fact that for every step of every run you should punch yourself repeatedly in the nuts with both hands.....
what doesn't kill you is a shame, but at least you won't be able to reproduce.
C'mom, the guy is a troll. He knows this is a loaded question and knows exactly what the response will be. This plays out about every six months on letsrun. Give it up.
So..."hardbutmanagable" can run a 3k at 4:01/mile pace. Nice.
Centrifugal Bumble Puppy wrote:
hot and cold wrote:My coach (sic) believes that "What won't kill you will make you stronger."
All I have to say is that it isn't easy to win any meets with a team of dead guys.
I think that if you died, you wouldn't be on the team anymore.
You're on the team till they strip the uniform off you.
I know you said that if you fall off pace you get yelled at, but what are the paces? I mean, if you're doing the 400s in 100sec its alot different than doing them in 70sec.
Well, honestly I believe him. Only because I did pretty much the same thing in high school.
I graduated in 2003. This was a sample week from Feb. - May for me (of course no winter running).
Monday - 1 mile warm-up, 4 x 400, 4 x 200, 2 x 150
Tuesday - 1 mile warm-up, 2 x 600, 4 x 400, 2 x 150
Wednesday - Dual track meet - race 4 x 800, 1600, 800 or 3200, 4x400. If there wasn't a dual track meet we would do 4-6 miles.
Thursday - 1 mile warm-up, 800, 600, 400, 400, 600, 800
Friday - 3 miles easy
Saturday - Race 4 x 800, 1600, or 3200
Sunday - off
I ran 2:02, 4:32 (1600), and 10:08 (3200) off this schedule.
In college, my schedule looked like this:
Monday - 35 minutes / 75 minutes
Tuesday - 35 minutes / 20 w-up, 5 x mile (4:50), 20 c-down
Wednesday - 10-13 miles in the mountains
Thursday - 35 minutes / 75 minutes
Friday - 35 minutes / 20 w-up, 6-8 mile tempo (working from 5:30 to 5:15), 20 c-down
Saturday - 70 - 75 minutes
Sunday - 17 - 20 miles
This was all at high altitude. I ran 4:15, 9:06 (full 2 miles), 25:17 (8k), and 52:12 (10 mile) off this training.
You'd be surprised how running lots of mileage makes you run faster and easier in races than running lots of difficult interval sessions. Oh, I should add, never in college did I have a grab your knees interval session. It was always "controlled-uncomfortable". I never left a race at practice.
your coach is an ass. does are to many workouts.
Tell Doug Blackwell I said "Hi"
hot and cold wrote:
So we are being made to run interval workouts every day and the ones that survive will become stronger. By the way we don't have indoor track, only outdoor. Past week and all are supposed to be hard days:
Monday - 5x1 mile
Tuesday - 30x200
Wednesday - 10x1k
Thursday - 12x400
Friday - 5 mile tempo
Saturday - 25x200, 10x400
Sunday - off
What do you think? I have tried speaking out and saying it is too much hard days but they refuse to listen.. I don't know what to d..
he just sounds like a swimming coach to me. they do lots of intervals, but they can bc they dont have to deal with the pounding. i would just buy the daniels running formula book for him and tell him to have a look.
Look on the bright side, you get sundays off.
Also, I ran 7 miles last week.
Centrifugal Bumble Puppy wrote:
hot and cold wrote:My coach (sic) believes that "What won't kill you will make you stronger."
All I have to say is that it isn't easy to win any meets with a team of dead guys.
If they did, then they could make a movie about them 'The Dead Runners Society'