Not seeing any improvements?

Suckyness wrote:

I have ran 3 races this year so far. My pr last year was 23:40 (yea I freakin suck I know). So far this year I have gotten 23:41, 24:10, and 23:42. The first two were on the same course as last year. I didn't train much this summer due to injury but still even with little training I should be able to kill these times. I think I am running my easy days too slow. I understand I should take them slow but I am always last on my team on easy days. My team always runs easy days too fast but they are seeing improvements. Should I hang with them from now on? I am a sophomore guy.

One more old ass white boy lying about ageeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

Lying is lying wrote:

Suckyness wrote:

I have ran 3 races this year so far. My pr last year was 23:40 (yea I freakin suck I know). So far this year I have gotten 23:41, 24:10, and 23:42. The first two were on the same course as last year. I didn't train much this summer due to injury but still even with little training I should be able to kill these times. I think I am running my easy days too slow. I understand I should take them slow but I am always last on my team on easy days. My team always runs easy days too fast but they are seeing improvements. Should I hang with them from now on? I am a sophomore guy.

One more old ass white boy lying about ageeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

I'm not lying. I am 15. Just give me advice or quit being a douche.

bump

sounds like you could use some training. Don't run too hard or you will continue to not improve and feel worse...run too easy and you will not improve and feel flat.

Easy days keep easy. You should be running as effortless as possible. NEVER EVER change that. twice a week add maybe a tempo run (20 minutes) and or fartleck run...then maybe some striders the other day. Do 1 long run a week...by feeling. So if you feel good run a bit uptempo but NEVER strain during the long run and always remember to start out the first half slower.

monday- easy recover

tues- 15-20 minute tempo

weds- easy recover

thursday- easy recover (4 by 100m strides?)

friday- 10 by 1 minute on 1 minute off

sat- OFF

Sunday- Long run, easy

You will improve. Just remember to eat well, drink well (nothing will sap your energy more then poor nutrition and hydration. ALWAYS ALWAYS take easy days effortlessly.

I can't control my training because my coach tells us what to do. He kind of sucks as a coach tbh. The team maxed at like 27 mpw over the summer. I understand training and how to do it but how slow should my easy days be? I feel like I have been doing them right but me having a crappy season so far makes me think otherwise.

Suckyness wrote:

Lying is lying wrote:

One more old ass white boy lying about ageeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

I'm not lying. I am 15. Just give me advice or quit being a douche.

I don't have to give you S***, I did not F*** your mother. You old as doushe.

Nope, keep your easy days easy. Training days for training. If you learn one thing from running make sure the easy days aren't hard. A lot of runners go wrong here and end up sucking...or getting hurt...same thing.

Take a look also at nutrition/fueling/hydration. Get a good meal plan down. Have a good snack before practice (apple and peanut butter). Bring some electrolytes for the training sesh (gatorade, endurox). Make sure you are taking a iron supplement. WATER WATER WATER!! (basic stuff for any athlete that most athletes fail to do right).

Training days should be hard, but not race efforts. Make sure you are not over-training either.

Training is pretty basic, your coach should help you improve. Focus more on how you are feeling rather then what is the session for the day. If you are tired, tell your coach you want to run easy and aren't feeling well...simple as that.