training plan to break school record?

I'd start with aerobic conditioning that is more intense than you have done previous winters. Like increase your average miles per week by 25-30%. I'm not an expert so I hope others can weigh in.

Put your currrent training up and you pr's for all distances. Esp need to know your sprint times.

However, your coaches are probably thinking of your development as an athlete over years. Anyone can run you into the ground for 6 months to get some record + we can give you a couple of tips here but nobody should coach online

400 - 60.8

XC 3 mile - 19:09

training wise im doing very little...i'm running about 20-25 MPW and doing core/strength work three times a week.

the 800 girl wrote:

training wise im doing very little...i'm running about 20-25 MPW and doing core/strength work three times a week.

Ease up to 40mpw. Do that for a while and be sure to do plenty of fast short strides, something like 12x100m in 14-15 seconds. I don't really want to write out some long post, nor do I think it's necessary, but in general, just run more (build up GRADUALLY), and do some strides at least once a week to maintain some kind of turnover.

20mpw is nothing.

Let me guess: your coaches want you to jog around like a snail?

Trust your instincts and get the lead out. It is true you could focus on steady overdistance work exclusively but it would not in any way assure you a 2:12 800m. My guess is right now you have some gears you like to run which are much faster than your coaches' suggestions for conditioning.

My advice is to spend more time running fast. You might want to run a few extra miles sure, but primarily you want to tap into your own strengths, running more exhilarating paces and building your stamina with surge/recover type work -- and your recovery can be walking, not granny jogging. Try to do much of this work away from the track if you have trails or hills in your community. At the same time you want to start laying some groundwork for dropping your 400m best as well. The best type of work for this goal also depends on your own physiology. Again you have to find what works best for you.

email if you have more questions.

dsrunner@juno.com

The first instinct of most posters on this board is to tell you to run more. In your case, they're probably right.

In track, your 800 time would get you to the state championships automatically. In cross country, you would not make it to the state meet in any of the other three sectionals. Going through by far the weakest sectional in the whole state allowed you to advance in cross country. With the low mileage, it's not surprising that your 800 is very strong while your 3 mile is not at all.

Your 3 mile time at state was constant from last year to this year, about 20+ seconds slower than the PR you listed. For an athlete of your caliber, that time (run on a beautiful day both years with excellent footing) shows that you have a great deal of potential aerobic improvement if you'll run a little more. For the first week, try running twice a day for two days - say Monday and Friday. Then go three days a week - say Monday, Wednesday and Friday. Run easy on the extra run. If you only run 2.5 miles a day (20-23 minutes) you will notice a difference in three weeks. This gradual increase will not drain you of your speed, which is fairly good and will probably improve this year.

If twice a day is a mental or physical drain, then increase the distance of your regular runs.

Then gradually increase your long run.

You are looking for a pretty big jump. There are a few things you MUST do during the off season if you want to make that jump

1. Become more aerobically strong. Your 400 PR is already fast enough for someone who wants to run 2:12. This aerobic strength can come from upping your mileage, or it can come from inserting some faster paced intervals into your runs. You could try inserting some 1-3 min intervals at 2 mile race pace (or slightly faster than your 19:09 XC race pace if you don't have a 2 mile PR to work from). You may also want to throw in some 2-4 mile tempo efforts. Make sure you run them by feel. Don't kill yourself, but run them solid.

2. Make sure you are smooth and comfortable at your goal race pace. 12x100m stride outs was mentioned. I would say that 15-16 seconds (or even 17 seconds) would be good times to run these in. If you go faster, you may end up straining and fighting yourself. If you want to run fast, you have to learn to do it relaxed. You don't even need to do 12 x 100. You could do 6 x 100 or less if that is all you can do relaxed. Be patient. After a couple of months of regular strides after your easy runs, you will be able to do many and able to do them fast and relaxed.

If you put these two pieces in to place before your outdoor season begins in earnest, you will be better able to handle the more demanding workouts such as 500 meter reps at goal pace.

Biggest peeve is runners training for a record. Train to run and race fast and records will come in the process. Win as many races as you can, qualify for State and get recruited. Chasing a # gets old quick.

Hi,

This is my new account.

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Building Society Savings Rates

200s, 400s, 600s

tempos

more miles

might try some lower leg lifting and plyos if you don't already...but ease into them