Bored X coach, willing to give unwanted advice

Day 8 advice.

Remember your an individual, and are not built the same as anyone else. Just because it worked for Galen Rupp, or Alan Webb does not mean it is the best training for you.

Learn everything you can from others, also learn from yourself. Review your training every 12-24 weeks.

nobase234 wrote:

what do u think the minimum a senior in hs should be able to run on an avg xc course if they ran 53xx 202 and 442 as a junior on the track? i didnt break 18 in xc and i never compete in it but my 2 mile pr is around 11 flat. i attribute it to never putting in the basework ie running maybe 15 mpw with a lot of 0 weeks last summer.

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im also flat footed if that means anything. currently i run about 20 miles a week in season with 2 days of hard intervals and a meet. long run of about 6 miles

I spoke with a 16:40 college girl today who always has the same issue as you outdoors. You both seem to have the same issue, too much speed, not enough miles to handle that speed, and not enough tempos. In cross you both get tempos and miles in, and workouts are around 20% of your week. Sounds like workouts are now 30% or more of your week. That is asking to get injured if you are more then an 800m runner. Get your mileage up. 5 weeks is plenty of time. Everyone thinks it's the miles that kill, but miles can help you with recovery.

Run more mileage. 20 miles a week isn't enough.

6 miles long run

4 miles for workout (warm up and cool down)x2 a week

That's 14

1 day off a week

That means you are averaging 2 miles a day for the other 3 days a week.

This is true, I have essentially 3 workouts a week, one at race pace, the other at below race pace and a "striding" workout during which I stride 12 200s, I will try to eliminate the "striding" 200s in order to get more rest, thanks

Also you are losing your base and endurance by lowering mileage. Aka when you cut your mileage down 20% during indoor you started to peak. Hence why you feel tired when running, your endurance isn't as good as it was 6 weeks ago.

why strides? wrote:

This is simply another archaic 'running idea' that at face value sounds brilliant but upon closer inspection doesn't make a whole lot of sense.

Why Strides: because reasoning with you obviously doesn't work, think about this. Is there any way at all that RUNNING FAST will make you a SLOWER person. No. I'm not going to argue that strides help (if that was the case I would tell you that becoming more efficient and comfortable running at an all-out speed will make a sub-maximal speed feel more comfortable, or any other of the reasons people have already said here), but there is no way in hell you can argue that they hurt. So if they definitely do not hurt you and can possibly help you, why are you so against them? If you a running to become a faster human being, don't you want to do everything you can to become a faster human being? Now if running is something you simply do for pleasure or fitness, who gives a damn if you do strides or not, just accept that you are a hobby-jogger.

I'll be honest, you sound like a lazy runner who thinks he knows everything there is to know about training, and the only reason you are not faster is because of your "lack of talent". Hate to break it to you, but you are not, and have obviously never been near your potential.

Okay,

Freshman year - Starts summer running 30 miles per week and increases it to 40 mpw. No problems. Run 17:00 5K for cross country season. Runs indoor and outdoor track. Mileage during track probably 20-25 mpw. Runs 4:50 mile. Someone steps on foot in gym class at end of school year, results in hairline fracture in ankle and cartlidge damage. No running for six months.

Sophomore year - Starts running again in November. Slowly builds up mileage to 30 mpw during indoor track. Running 4:50 mile and 9:50 3K. After indoor track, steps up mileage to 35 mpw. Mile time down to 4:40. Two mile is 10:20.

For maximum summer mileage, normally suggestion is running up to 50 mpw before sophomore year and then 60 mpw before junior year. Having missed sophomore year, should max mileage still be 60 mpw heading into junior year? or less?

How did he run those times if he missed his sophomore year?

He started running December of sophomore year. He only missed summer and fall.

Focus, on what happen 12 weeks before he got injured. Look for patterns in what you were doing. Take that add minutes a week not miles

X coach, I like your eight days of advice. Especially about the mid week long run adn strides. What would a typical week look like for your 800m runners?

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A bunch of this thread was deleted. Any reason why?

x.Coach wrote:

Only coached a few years with average success. So please feel free to not listen

Half dozen 14 flat or under guys

5 sub 1:50 guys

Day 1 Advice

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

McDonnell- start fast and hold on

Simmons/Walker/Louie- Progression style

Daniels-Steady

They all have there place and time, but never go two weeks without one of these. Don't be afraid to throw a 2-3 mile tempo before some speed late in the season (Vin style).

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

I'll bite. Used to be decent runner, got cancer, lost all fitness, was gutted like a catfish, poisoned to the gills and hope one day to break 40 for 5k again. 4 miles in an hour is a long run now. Does it ever come back?

okay im currently in track season(junior in highschool) and am looking at a strength training program to incorperate in the summer afew times a week. Also maybe somme plyometric stuff included. Any Advice?

It does. How long have you been in remission?

I am 47 years old, and have been running for 4 years, averaging about 35 miles a week. My 5K times have stayed in the 20:36 to 20:44 range for the last 12 months.

What should I do to break that barrier and move below 20:00?

Get a long run in and do a tempo per week