Is one workout per week enough for high school kids?

As a former over-trained, frequently severely injured high school runner I can tell you quite honestly that I would have much preferred and likely been much better off being slightly undertrained like that. Even now in college I only do 2 work-outs and a long run each week and I'm much healthier and in much better shape now. Doing decent mileage, one good work-out, a longer run and a race each week is likely enough. You could throw in more strides or pick-ups at the end of runs for additional speedwork.

Doesn't a race sort of count as a workout? I think a lot of people "only" do two workouts and a long run in a week. I think your plan is okay.

On the other hand, when I was in high school we would have two workouts and a race. I never felt overtrained. We didn't do a long run though, and racing was often running to win a dual meet - i.e. at a decent effort, but not really hard; usually easier than a typical interval workout. So something like, anchoring the 4x8 in 2:05-2:10, then 4:35-5:00 in the mile, then 9:50-11:00 in the 2 mile, depending on who we were racing. I did about 45-60 during the season, most of my teammates 30-40. Workouts were generally 2-3 miles of volume.

Either way potentially works. Good luck!

"What if", you say? Try it!

I like your plan.

Kind of gets them ready for the future too without too much of a ficus on immediate results.

If you add in an extra session, switch it up so its not 2 days of intervals plus a meet which is basiclaly like intervals.

I would say 1 meet per week and 1 workout is fine, but for the faster runners or more experienced ones you could add in another workout. Dont short change both of them. Maybe do one a little easier and keep the other one intense instead of both being only semi hard.

Here's a real sample of a midseason "one workout week" for an 800m guy who was pretty good.

How would you adjust this to put in a 2nd workout?

Monday-Wed workouts, then Th/F easy?

M: 45-60 min Easy running + strength/power circuit

T: - 15 min Easy running + drills + acclerations +

- 4x4x200 (on slight downhill trail- jog back recovery)

(34,32,30,28)

- 10 min jog

W: 40-60 min Recovery Jog + hurdle flexibility

TH: 40 minute progression run, starting at a slow jog, finishing at maybe 10k pace the last 5-10 min +

4-6x50m hill sprints + strength/power circuit

F: 15 min jog (like a day off, basically)

S: Race (over and under double, like 1600/4x4 or an "energy system" not used during the week like 3200/400, even 4x200)

S: Long Run (~ 70-80 min at this point in the season)

i hope youre not serious

paha sapa wrote:

Here's a real sample of a midseason "one workout week" for an 800m guy who was pretty good.

How would you adjust this to put in a 2nd workout?

Monday-Wed workouts, then Th/F easy?

M: 45-60 min Easy running + strength/power circuit

T: - 15 min Easy running + drills + acclerations +

- 4x4x200 (on slight downhill trail- jog back recovery)

(34,32,30,28)

- 10 min jog

W: 40-60 min Recovery Jog + hurdle flexibility

TH: 40 minute progression run, starting at a slow jog, finishing at maybe 10k pace the last 5-10 min +

4-6x50m hill sprints + strength/power circuit

F: 15 min jog (like a day off, basically)

S: Race (over and under double, like 1600/4x4 or an "energy system" not used during the week like 3200/400, even 4x200)

S: Long Run (~ 70-80 min at this point in the season)

I actually think the workout schedule looks pretty good. I would consider switching Wed and Thur. I assume that you switch up Tuesday's workouts sometimes....

You might try to shorten the sunday run for more of a recovery 45 min.

Then go into monday for a med workout. you could do 1xmile 30 sec slower than 5k pace. 10 min jog 5x400 cut down with the last three at mile goal pace. Keep the Monday workout short and fast so they can hit Tuesday's pretty hard. Tuesday you can hit 800 pace workouts. Back to back workouts work great for middle distance runners.

this is god speaking, if you are having success, do NOT change anything. HS kids are fickle beings and are prone to racing workouts, letting bad workouts affect their minds too much, and otherwise being whiners. Stick with your schedule it looks good to me. As a HS coach, I find my biggest problem is having kids randomly skip days because they just feel like it, be sure to police strong.