High school 2 mile training plan

hey im willing to help coach you. send me an email at prewoz1321@aol.com. i have been very successful with high school athletes. please send an email

What do you have to offer that I can't provide myself? Not out of arrogance but just wondering... I did make that plan myself ya know...

im not trying to sound arrogant at all. now the only probs i see are the anaerobic interval training. to early. if you wait till the end of summer and early xc thatd be much better. now if you want something, id love to hear more about you former training and see how i can make you into the best runner you can possibly be. ive had alot of success with other runners and am just offering my help to you. sorry if i sounded arrogant. just would like to help

No I meant I was trying not to sound arrogant not you man lol. And I see your point. Probably part of the problem is that I like toying with one week cycles though in reality a good training plan isn't the same week in and week out huh haha. You're right I should probably stick with a more aerobic based system early in the summer. Too bad there isn't a perfect one week system, would save so much time thinking...

hey if you want me to, i can make you a nice 12 week base training schedule that will include some tempos and stuff that will in my mind improve you more then just doing intervals 2 times a week

joebobsmith wrote:

Hi I'm a guy hs athlete looking to make a summer plan. Gonna be a sophomore after this week. My XC races in the upcoming season are between 3k-5k, most on the lower side. In track I race 800, mile and 2 but focus most on the 2 mile. Tell me what you guys think about this training model.

M Easy run (long)

T Easy run (medium)

W Anaerobic repeats. 200’s or 400’s. Full rests. Fast. Keep times even through session, last couple should be near full effort.

H Easy run (short)

F Easy run (medium)

S Long repeats (600m-2k). Long rests but not full. Keep times even through session, last couple should be near full effort.

U Easy run (short).

I would eliminate the hard anaerobic stuff during the summer - way too early. Use the summer as a base building period. You'll have plenty of time to develop the speed/anaerobic capacity during the season. I would replace both of the anaerobic repeats with a either a threshold run, fartlek, or long hill repeats or combination thereof. You can include some 150 repeats (10x150) once a week to keep the speed sharp. Make sure you include a good quality long run once a week - especially in the last half of the summer. Instead of a long slow run, do a long run with variations of pace. For example, a 12 mile run might look like the following: 4 miles easy, 6 miles quality pace, last 2 miles easy.

a experienced coach wrote:

hey if you want me to, i can make you a nice 12 week base training schedule that will include some tempos and stuff that will in my mind improve you more then just doing intervals 2 times a week

Yeah I would like to see that, although 9 week because my summer is pretty short here. Thanks for the advice guys btw. Letsrun do you think that anaerobic repeats are unwise to do year round even if they are surrounded by easy days????

alright perfect. whats your email so i can send it to you?

Thanks a lot, I would appreciate more advice regarding other areas of training too btw. What state are you in? I'm in Northern Cali.

im in wisconsin, but dont worry i dont mind doing via internet coaching. thats what i usually do anyways.

This is simple:

Increase mileage by 10% biweekly.

Do strides after 3 runs a week, including your long run.

Do hill strides after one run a week.

No intervals. If you want to do harder stuff, start doing one tempo per week at the end of July.

If you get up over 75 miles per week, begin to double.

Those are things I did the same exact summer in my high school career, except I didn't do tempos. I peaked my mileage at 80 miles the last two weeks of summer, went to states in XC which was my biggest goal, and PRed in the 3200 in the spring with a low 9:30s time. For what it's worth, I was kind of burned out by that Spring and took an entire month off after that Spring season.

The most important things for your summer are to have fun doing your training, and don't overdo it. The last thing you want is to burn out. For me personally, I was so excited about going to states in XC that I over trained during the winter.

Just have fun with it! You're still very young.