TRAINING 4 WEEKS BEFORE TRACK (AFTER 2 MONTH BREAK)

High School Running High School Training

12 years ago 01/29/2012 1:03am EST

Seeing as you guys are pretty knowledgeable what do you think my specialty is?

400 57' (sophomore year track)

800 2:09 (freshman year track)

1600 4:54 (sophomore year track)

3200 never run

5000 17:58 (Jr year CX, flat course, improvment over a 18:40 Sophomore year pr similar ona course)

Also, going into track a took a 2 and half break. I'm back to around 30 miles aweek, should I be doing any tempo or speed? I really have no clue when it comes to training, never really done more 40 mpw then again never been injured either (knock on wood). Any help would be great.

12 years ago 01/30/2012 5:10pm EST

re: chill bra

12 years ago 01/30/2012 8:32pm EST

re: chill braaaaaa

12 years ago 01/30/2012 10:40pm EST

re: chill bra

base training looooooooooooollllllllllllllllllllllllllzzzzzzzz

12 years ago 01/30/2012 10:56pm EST

re: chill bra

A 2 and a half month break is pretty significant, but its hard to really gauge what you could be good at since you haven't properly trained yet. My advice to you is to gradually increase your mileage to see how much you improve. Maybe increase until you hit close to 50 and see how you feel. When you become comfortable with the slightly higher mileage, start adding in a tempo run once a week.

Your 1600 isnt too bad for the relatively low mileage. It may be your event with the milage increase and some proper intervals during the track season. Just be smart and listen to your body.

Good luck

12 years ago 01/30/2012 11:58pm EST

re: chill bra

I would definitely do some muscular endurance work!!

Start with 8 x 8 secs uphill, walk back down!! It's doesn't really about the recovery!! 2-3 mins for full recovery!! do this once or twice a week!!

As the season approaches change the hills to flat sprints/strides on the track!!

Increase the distance and reduce the rest..

try to progress to 15 or 20 x 100metre!! and then cut back down to 8-10 once your in season!!

the 100 metre should be covered in around 15 secs with about 45 sec break!!

you should also alternate a 20 minute fartlek and 2o minute tempo run every other week!!

try to build your mileage to about 50!! Lots of slow stuff on grass to keep you injury free and then hit it hard the other two days days of the week when recovered!!

Given your 400 metre speed this shouldn't be too much

As the season approaches

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TRAINING 4 WEEKS BEFORE TRACK (AFTER 2 MONTH BREAK)

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