Bored X coach, willing to give unwanted advice

Great thread, Coach! Glad it's been bumped.

I have been completely out of running for 10+ years due to starting a family, work, frustration w/ recurring injuries, etc.

At age 21 and 160 lbs, I had PRs of 49, 1:49, 3:48, 15:05, and 31:55. In college and beyond, I was very prone to lower leg/foot injuries, so my training was limited to 15-20 mpw running (exclusively track workouts) plus cross-training the remaining days. I have never successfully been able to run more than 40 mpw.

At age 39 and 205 lbs, after a painful 22:30 5K fun run off zero training, I became motivated to run again.

I have been slowly increasing for the past 6 months. My primary goal has been to stay healthy and lose weight, but surprised myself with how quickly I've progressed. Started in July 2013 at 8 mpw (2 miles @ 9:00 pace every other day) and am currently at 35 mpw (5-6 days running, 1-2 days core or yoga). I now weigh 175 lbs and on New Year's Day ran a hilly 10K in 38:20 and felt fresh doing it.

Typical week:

Mo - 50 min easy run (8:00 pace)

Tu - 50 min tempo run (progressing from 8:00 to 6:00 pace)

We - 60 min core/strength

Th - 50 min easy run

Fr - 50 min treadmill run (8-9:00 pace)

Sa - 75 min long run (8:00 pace) or workout (e.g. 6x800 @ 2:50 + plyo drills + strides)

Su - 60 min yoga

Where should I go from here? Keep doing what I'm doing? Up the mileage? (which scares me a bit based on my past!) It seems I still have some talent left, but I'm not quite sure what to do with it...

ukathleticscoach wrote:

'Most athletes hate Tempos and I don't blame them, but if you want to make jumps in fitness you need them.'

Are you kidding they ae hard;y the hardest session

You were coaching guys with a fair amount of talent don't kid yourself this BS:

'Tempo runs are your best friend. Every coach does them different.

McDonnell- start fast and hold on

Simmons/Walker/Louie- Progression style

Daniels-Steady'

is what made them good. Doing doubles, hard workouts and training hard is what made them run those times

Actually I do believe that tempos are the most important workout. Separates the men from the boys.

Hello, I am a freshman in high school. I am 5 foot and 3 inches. I am 100 pounds. I ran cross country this year. I ran about 37-42 miles a week during cross country season. During summer, I wasn't serious and only did like 15 miles a week. I ran like 13:00 for 2 miles the whole season. My last race I did a 19:30 for 3 miles. Then like 2 weeks later, I did a 5k road race and did 18:51. Then a week after that I did a 14k in 57:55. Ever since that, I have improved greatly. I then did a 2 mile time trial and I did it in 11:29. For the past 3 weeks, I have been training for track. I worked my way up to peak at 46 miles a week this week. If I keep up these 46 miles a week for the next 3-4 weeks. Then during the season I run like 42-43 miles a week. What can I plan to run on my first race in February? What can I expect to run in my district race in early April? I am wondering what my times are for both the 1600 and 3200 can be if I keep up with all this. This whole winter break is all aerobic running. I am kinda following Lydiard. I am doing steady state running once a week. Once a week, I do a progression run, and then a long run with easy running on the rest. I also do 4 100 meter strides once a week. Then another day during the week I do 8 100 meter hill sprints. What can I expect during this season. Any replies would be appreciated and thankful.

Do you think I have the potential to break 11:00 for the 3200?

Do you think I have the potential to break 5:10 for the 1600?

Hello, I am a freshman in high school. I am 5 foot and 3 inches. I am 100 pounds. I ran cross country this year. I ran about 37-42 miles a week during cross country season. During summer, I wasn't serious and only did like 15 miles a week. I ran like 13:00 for 2 miles the whole season. My last race I did a 19:30 for 3 miles. Then like 2 weeks later, I did a 5k road race and did 18:51. Then a week after that I did a 14k in 57:55. Ever since that, I have improved greatly. I then did a 2 mile time trial and I did it in 11:29. For the past 3 weeks, I have been training for track. I worked my way up to peak at 46 miles a week this week. If I keep up these 46 miles a week for the next 3-4 weeks. Then during the season I run like 42-43 miles a week. What can I plan to run on my first race in February? What can I expect to run in my district race in early April? I am wondering what my times are for both the 1600 and 3200 can be if I keep up with all this. This whole winter break is all aerobic running. I am kinda following Lydiard. I am doing steady state running once a week. Once a week, I do a progression run, and then a long run with easy running on the rest. I also do 4 100 meter strides once a week. Then another day during the week I do 8 100 meter hill sprints. What can I expect during this season. Any replies would be appreciated and thankful.

Do you think I have the potential to break 11:00 for the 3200?

Do you think I have the potential to break 5:10 for the 1600?

Hello, I am a freshman in high school. I am 5 foot and 3 inches. I am 100 pounds. I ran cross country this year. I ran about 37-42 miles a week during cross country season. During summer, I wasn't serious and only did like 15 miles a week. I ran like 13:00 for 2 miles the whole season. My last race I did a 19:30 for 3 miles. Then like 2 weeks later, I did a 5k road race and did 18:51. Then a week after that I did a 14k in 57:55. Ever since that, I have improved greatly. I then did a 2 mile time trial and I did it in 11:29. For the past 3 weeks, I have been training for track. I worked my way up to peak at 46 miles a week this week. If I keep up these 46 miles a week for the next 3-4 weeks. Then during the season I run like 42-43 miles a week. What can I plan to run on my first race in February? What can I expect to run in my district race in early April? I am wondering what my times are for both the 1600 and 3200 can be if I keep up with all this. This whole winter break is all aerobic running. I am kinda following Lydiard. I am doing steady state running once a week. Once a week, I do a progression run, and then a long run with easy running on the rest. I also do 4 100 meter strides once a week. Then another day during the week I do 8 100 meter hill sprints. What can I expect during this season. Any replies would be appreciated and thankful.

Do you think I have the potential to break 11:00 for the 3200?

Do you think I have the potential to break 5:10 for the 1600?

Yes to both. Aim higher.

Ran 2:58 marathon recently and now focusing on a sub-60:00 10 mile. I'm 30 and ran in college (4:10/16:13 track 27:38 xc). Took 5 years off and been back at it the last few years.

Building up mileage now with one 20:00 tempo and 5x250m hills once per week. What are the optimal tempo distance for 10 mile? Does MP training have a role or is the race distance too short for slow running? What track workouts do you recommend?

Thanks, Charlie

Should have included some background info, sorry. 17 year old, junior in high school. I have run cross country for 3 seasons now, but this will be my first running track. This past cross country season, I ran 55-60 mpw. I feel that I do better off less mileage because I felt very tired throughout the season and didn't have great results. I want to run the 800 because I ran it in middle school and had decent results. I am currently running 40-45mpw.

Bored.x wrote:

Ufgjjjhfcccg wrote:

How much mileage would you suggest for the 800?

Depends on the runner

20 years old - out of running for almost a year now after quitting college team.

Want to get back into it now. Will just start from scratch and just build up the mileage at first. Would love to get into decent 5K shape and just hit road races for fun. What are some good workouts that I should throw in during the beginning of just getting back in shape? Didn't get fat - still in fairly decent shape but it will take a while.

PRs - 8:50 3k, 15:40 5k

Can you give me some tips on achieving both of these? What do you thin my potential can be this year by early April? What should be my 5k time to break 11:00 in the 3200. Any tips or workouts that I should be doing

Thanks

24 years old. Ran college track for 3 years w/ prs of 151(800) and 410(mile) but felt I was in much better shape. Never ran a 5k in college but I ran a 1510 in XC in high school. Havent really run much at all for the past 2 years. I want to break my high school 5k pr (I'm assuming on the roads). I'm basically starting completely from scratch. Where do I start?

Hey coach, going through the thread, you seem like you're a college coach. Could you give some insight to the whole recruiting process? The general consensus seems to be to contact coaches after junior year track. What should an athlete include, or to put it another way, what would you look for in an email from a runner aside from pr's?

michaelchamp2112 wrote:

Can you give me some tips on achieving both of these? What do you thin my potential can be this year by early April? What should be my 5k time to break 11:00 in the 3200. Any tips or workouts that I should be doing

Thanks

Here's a tip. You have a plan. Stick with it and get out the door.

michaelchamp2112 wrote:

Can you give me some tips on achieving both of these? What do you thin my potential can be this year by early April? What should be my 5k time to break 11:00 in the 3200. Any tips or workouts that I should be doing

Thanks

I don't know how many threads or post I've seen of you asking for tips/workouts, you have a plan, if you don't, get one and stick with it!

Goldstandard, even though michaelchamp posts in Half English, he has the sense to keep asking until he finds what he's looking for. No offense Michael

I stated before that I liked the thread you and your Lets run friends started, sharing workouts and encouraging one another is good and has value. I believe the one fella should keep the receipt for the suit he purchased for his state meet, of course he will spin his story another way if his plan changes for any reason. My guess is he will come up with an injury.

I know this kind of boasting is common at your age and you accept it as part of your norm. However adults are less likely to put up with this behavior.

hs junior wrote:

Hey coach, going through the thread, you seem like you're a college coach. Could you give some insight to the whole recruiting process? The general consensus seems to be to contact coaches after junior year track. What should an athlete include, or to put it another way, what would you look for in an email from a runner aside from pr's?

Once you start running times your comfortable email the coach. Let them know your interested. Don't tell them too much though, just ask a lot of questions.

Now if you are a 9:40 runner asking Oregon a lot of questions do not expect an answer back. Also with Facebook now a lot of coaches use that to recruit.