Winter Training

High School Running Distance

12 years ago 10/24/2011 9:26pm EDT

I am a 16 year old junior and I have just finished up my cross country season and am wondering what to do for winter training in order to get ready for track. I recently quit swimming in order to run more in the off-season, and I don't know what to expect from an extra season of training. Anybody have any advice. In a nine week summer I get in roughly 400 miles and love to train fast, this is also the only time I am allowed to acquire a base. My goals this year are 4:25 in the mile, 9:45 in the 2 mile, and sub 2 minutes in the half-mile. Are these realistic? I need a high-mileage and tough training program**

Current Times

1600=4:33

800=2:03

3200=10:04

5k=16:22

12 years ago 10/24/2011 9:43pm EDT

re: Triathlete10

Keep it like a xc orinented track keep your volume high but start to add in some 400,800,1600 paced work while continuing to have your normal tempo and long runs your goals seem managable and if you can get into any meets use those as true speed endurance training.

In short, lots of work like in base trainig but have one of your work outs be under 1 mile pace but lots of short reps with short breaks (10x200 at mile pace with 200 meter jog)

12 years ago 10/25/2011 9:02pm EDT

re: Triathlete10

Those goals are great and definitely attainable. In fact, with solid consistent training over the winter, don't be surprised if you beat those times unexpectedly early in the season. Try to get in good base work. Running every day is pretty crucial. I know in the past since the team didn't really meet up to train, I'd often come home from school and end of not running because I thought it was too cold or I was just generally being lazy. Don't do what I did! My junior year, I decided to bring running clothes to school Monday through Friday to get in some training, and eventually a bunch of my friends tagged along and we really started some good training. Another thing is to get in tempo runs and maybe even fartleks, but keep both relaxed and by feel. With a winter of consistent 7 runs a week consisting of two threshold runs and a long run, with the rest easy runs, I was able to greatly surprise myself at my indoor state meet (which is super low key) and by the time the outdoor season rolled along, I had a great base and was recharged and ready to do some serious work. You'll thank yourself by the end of the season if you work hard now. Good luck.

12 years ago 10/25/2011 9:09pm EDT

re: beach

Sounds like you need a healthy dose of consistent mileage. (don't get caught up in the mileage, as tempos, intervals and easy days are still the most important thing)

I would go for "distance" runs 4-5x a week. Try for one 10miler a week on sundays!

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