I'm a high school sophomore and my best mile this indoor season is 4:29. I want to run 4:19 by outdoor states. I'm at a new school and my coach is not very good. What should I be doing.
I'm a high school sophomore and my best mile this indoor season is 4:29. I want to run 4:19 by outdoor states. I'm at a new school and my coach is not very good. What should I be doing.
run more. talk with your coach about how you were and are training. bring in daniel's book or lydiard's stuff and work out a plan with coach that works for you.
Run on your own if the coach does not have a plan. Increase base mileage. Avoid intervals early in the season.
A schedule for a high schooler trying to break 4:20 might look something like this.
Monday: 60 minutes + 6x100 strides
Tuesday: (tempo/long intervals) 4 miles @ 5:20-5:30, 5x1k @ 3:07, 6x800 @ 2:25.
Wednesday: 70 minutes
Thursday: 20-30 minutes
Friday: Track workout, cut down 400's, ladders, 600's.
Saturday: 60 minutes + 6x100 strides
Sunday: 90 minutes
Should work out to 50+ miles a week, its simple and effective. Build up to it slowly. Good luck, listen to your body.
ignorant turd wrote:
run more. talk with your coach about how you were and are training. bring in daniel's book or lydiard's stuff and work out a plan with coach that works for you.
ja, the turd is right.
With some luck, the coach will be willing to put you on a Daniels derived plan, and you can work together. Having a concrete professional plan is an incredible boon to your training. You complete a plan, when you toe the line at a big meet you feel ready.
If he is not willing, you are hosed and will have to try subterfuges like dogging some of the regular workouts and working on your own.
Good luck - you are in an exciting place.
how many foot contacts per minute are you? if >180, you can chop 4-6 seconds by simply being more efficient in your stride.