Base plan for 9th grader?

High School Running High School Training

12 years ago 10/22/2011 10:15pm EDT

Hi, i need some help on my training schedule for the next 3 months to build my base. I want to run some serious road race 5ks around Aplr/May and maybe AAU summer stuff again like i did this yr.

My best this summer was 5:27 in 1500 on track in AAU and i ran a best 20:39 in JV CC 2 wks ago and won!. I want to run 25-30 miles in a week and take 1 day off.

My BF who runs H.S. says i should run 4-5 miles easy four days/week and 2 workouts. 1 workout would alternated weekly 1 min fast/1 min easy times 10 with first and last mile easy. it would alternate with running long quarter mile hills hard with easy half miles between. This is how loop in park near where we live runs. The other workout would be a tempo run for 4 miles every week.

BUT, his friend who is even faster runner, says i should do 1 workout a week, alternating every week with 1 min fast/slow, long hills, tempo. Keep 4 days easy 4-5 miles. run 1 long run a week at 7-10 miles. But i dont know cause my coach this fall said we do best with tempo every week, not 1 every 3 weeks.

My BF said i should run easy at 8:30-9 and tempo at 7:00 pace. But then he said i should ask on this website cause you guys know more than him.

12 years ago 10/22/2011 10:27pm EDT

re: ABGB

Well, that is a solid time for a freshmen girl, and it looks like you have a bit of talent.

My recommendation is that you build up your mileage as you progress throughout high school. For your base training freshmen year, you might want to aim for 25 miles a week. In sophomore year, you might want to aim for 35 miles a week, and add ten miles to your base training each year, until you're doing 55 miles a week senior year.

When doing base training, (especially as a freshmen), not a lot of technical stuff needs to be done to help you get better. Just get out and run every day to equate to your weekly mileage goal. If your goal is 25 miles a week, you might want to do 4 miles a day with a 5 mile day stuck in there. Then take one day off, and do the same thing next week.

Also, if you're not accustomed to running 25 miles a week, you should try to slowly build up your mileage so your body doesn't get injured from the sudden training load.

Not a lot of hard workouts is necessary freshmen year. Just build your base with easy running to get some miles under your belt.

12 years ago 10/23/2011 1:28am EDT

re: ABGB

12 years ago 10/23/2011 9:39am EDT

re: t94bell

Thanks!

I ran 18-25 miles a week during summer/fall so thought i should increase by 5 or so.

And to other person, i'm a girl :)

12 years ago 10/23/2011 10:59am EDT

re: ABGB

Listen to your coach?

12 years ago 10/23/2011 11:28am EDT

re: ABGB

You can safely do 40-50 a week if you structure properly. Don't take the easy way out.

12 years ago 10/23/2011 11:33am EDT

re: ABGB

You're running quite well.

I would keep increasing gradually, and do your own program.

Keep building on what you have done in the past.

12 years ago 10/23/2011 11:59am EDT

re: J.R.

Day 1 10 miles

Day 2 6 miles easy

Day 3 6 miles hard (can make it a farlek)

Day 4 8 mile progressive

Day 5 4 miles easy

Day 6 6 miles hard (same as tuesday)

Day 7 6 miles easy

Light strides after day 2, 4 and 6

Core 3x a week.

Should work out to about 45-50 miles/week

12 years ago 10/23/2011 12:28pm EDT

re: big base, little speed

Instead of doing "can make it a fartlek" you need it to be a fartlek, but you'll need mile repeats and tempo runs in there too. You need to have 3 hard days a week. If you want to run fast, train fast.

12 years ago 10/23/2011 4:09pm EDT

re: dvlk;d

dvlk;d wrote:
Listen to your coach?

my coach was just suspended for txting some crazy stuff to my teammate so he not allowed to even speak with or be near us

12 years ago 10/23/2011 4:33pm EDT

re: ABGB

None of the answers here have been any good. Go to TheRunZone.com and ask. Contract Tinman or AP for coaching. You're going to either do worse, get injured, or hate running if you do what was suggested.

12 years ago 10/23/2011 4:35pm EDT

re: MilesOfStyle

I amend that. t94bell's advice is sound.

12 years ago 10/23/2011 11:52pm EDT

re: MilesOfStyle

hmm, so no workouts, just easy runs?

12 years ago 10/24/2011 1:35am EDT

re: ABGB

Go running almost every day. That's all, thanks.

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