Hello everyone,
I've been searching the web for answers to some training questions i have and can't find the answers to the questions. I'm a sophmore in highschool, have a 5K Pr of 17:28 mile PR of 5:06 and a Two mile PR of 10:50. I was wondering how the progression of training should go, so what types of workouts should be done during base training and how long that phase lasts and then what workouts should be done in the following phases of training. Any imput would be appreciated
Run more miles.
Why don't you do it the old fashioned way, and pick up a book like Daniel's Running Formula, or a book by Lydiard? This would give you some basic structure to form a training plan, along with many sample plans for different distances.
From your times, it looks like your endurance is good, at between the 1 mile to the 5K, and if anything, your basic speed is your weaker point. This could be the result of your training, or just your natural preference for longer distances.
What kind of distances are you training for? If it's cross-country in the fall, and track in the spring, you might first try a 10K training plan (or a cross-country plan) for the next 6 months, to further improve endurance, then follow that with a 1 mile training plan, to work on improving the speed.
Just some thoughts to get you through high school.
I'm doing XC this fall. I would read a book like Daniel's Running formula but unfortunatly i dont own it yet. My biggest weakness is my leg speed and im definatly geared more towards longer distance events
Those mirror my high school junior year times almost perfectly. I also had a tendency to do better at the 2 mile and 5k than the mile. When I look back on things, I think that leg speed was a big factor in determining how well I did.
I recommend doing most of whatever it is you're already doing and naturally keep up with aerobic running and tempos during the offseason. Every once in a while throw in some hill repetitions. Don't do this more than once every week or two and vary between short hills and long hills from week to week. Odds are you need to get more power and a faster turnover. Hills and some sprints every once in a while will be good for that.
As mentioned, 10k training in the fall and mile training in the spring would be a good way to balance out your strengths with your weaknesses.
just run baby.
Educate yourself. I would also focus on your weakness early in the season. Do some strides and hill sprints while also building up mileage and doing some tempo runs.
What, your school doesn't have a coach?
your weekness is definitely your endurance -- run more.
Rec runner has a point. Look you may be slower than all your buddies, but with PRs of 5:06 and 10:50, you also lack endurance. Almost everyone in high school does. I'm not saying you shouldn't do both some hills and some strides each week, but with the right endurance your 10:50 should be <10:35.
What do i do to build my endurance in that case?
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