hello. i was a 2:01 runner in HS last year and want to break 2 in an open race (no team @ school). Any training ideas that involve distance running, long runs, and tempo runs with maybe 2 workouts/week?
Thanks
hello. i was a 2:01 runner in HS last year and want to break 2 in an open race (no team @ school). Any training ideas that involve distance running, long runs, and tempo runs with maybe 2 workouts/week?
Thanks
This is a pretty easy schedule my hs followed, resulting in 1:52 guys-2:00 guys.
Monday: 45minutes + strides
Tuesday: 3 miles @ 5:20 pace, or 30min fartlek(3min hard/2 easy)
Wednesday: 55minutes + 6x200 @ 800 pace
Thursday: off
Friday: 10x400 at mile pace, 6x300 @ 800 pace. (friday was always a track workout)
Saturday: 45minutes + strides
Sunday: 70 minutes easy
Best of luck
On Friday, did you do one or the other (400 workout, 300 workout) or both?
it was always one or the other, or sometimes 4x800 at "3200" pace but it was always some kind of track work, weather it'd be at 800, mile or 3200 pace.
I had great results using this program, progressed from 1:58 as a junior to 1:53 as a senior.
I still follow, only much more in depth and a lot more miles, now in college.
I'm a 4:0x miler now. simple works.
That is more or less the way things used to be, particularly for endurance-trained 800 runners. But as Renato has pointed out, we have learned from experiences with anaerobic-based workout programs, and these days advanced 800 training is more oriented to aerobic power. Thus, for a typical D1 racing schedule
Mon 1600-1200-800-400
Tue recovery mileage
Wed 6X1000
Thu recovery mileage
Fri recovery mileage
Sat race or 60 min long run
You add shorter speed work within a few weeks of comp. The speed would be 100s or 200s before indoors, or in our case, 3X400 with 4 min on Wed before outdoor comp. There are some other things Rrenato mentioned, such as doing longish reps (600s) a few percent slower than race pace leading into comp, which we also do.
Krummenacker won his indoor gold using this type of program. I believe in his case, the recovery runs were only 30 minutes and at least one of the days was time in the pool.
What pace should I go for the 45 minute runs. And right now I run a 2:39 do you think by the next track season(1 year) I could be down to at least 2:05?
6 x 200 at 800 pace after a 55 minute run?
I can see that.... You need to remember how to finish fast when you're tired.
My message to the OP is to ignore Simple and Easy and Coach d. Their plan will give you a solid foundation during the winter months. If you look at their plan, they have you running very few reps per week at race pace or faster. You have to work on Speed endurance I and II, lactic acid adaption workouts, change of tempo intervals, and more. You can't run sub 2:00 if you don't practice reps in 30 seconds for 200, 45 seconds for 300, 60 seconds for 400, and 1:30 seconds for 600m. This endith the lesson.