6 x 1600 @ 5:30 How many HS girl scan do this?

Very few. I would say she was capable of sub 10:20 on the track, depending on her speed endurance. I've got a boy running about 10:15 right now that could probably do that workout, but it would be very hard for him.

Wow, that's hard. I don't know any girls in HS that can do that. She sounds like she has state championship potential.

I coach a girl who might be able to do this by the end of our season, but not a chance right now. She was a medalist at Canadian Youths last year.

There is no reason for a HS girl to do that workout, period. The fact that she can do it is meaningless, why do it?

I have coached a couple who could, but they were elite / footlocker finalists. But my question is... Why? Why race a half marathon in the middle of track season when the longest you run is two miles? Is June too long to wait?

We do 5-8k of track work depending on the speed. This girl is obviously a 10k runner.

It's a good 10k-HM workout. I don't see anything terribly wrong with it, though the rests are a bit too long. We'd usually do the same workout with 90s rest, at about 12k pace (sometimes called Critical velocity).

Anonymous Intent wrote:

It's a good 10k-HM workout. I don't see anything terribly wrong with it, though the rests are a bit too long. We'd usually do the same workout with 90s rest, at about 12k pace (sometimes called Critical velocity).

What the hell is 12k pace? who the hell knows what their 12k pace is? Do you train for the 12k? Critical velocity? It's running dude, stop trying to make it so complicated.

if it is 12K pace, the rest should be reduced to 60sec.

ggg wrote:

if it is 12K pace, the rest should be reduced to 60sec.

Rest time depends on what the goal of the workout is, doesn't it? So 60sex may be incorrect

albert eisensteiny wrote:

What the hell is 12k pace? who the hell knows what their 12k pace is? Do you train for the 12k? Critical velocity? It's running dude, stop trying to make it so complicated.

I didn't make it up, man. I kind of agree with you, but it's an easy enough pace to feel (besides, there's LT, AT, "tempo", etc., why are you so offended by this particular pace?).

A bit slower than 10k pace, so for 25:00 cross guys we'd be doing about 5:05 with 1:30 rest. It's just a moderate workout similar to a tempo run.

My daughter the same age has done close workout. She has done 5 1600 repeats at 5:40 with 800 jog recovery. She runs less than half of the mileage that Alana runs. I don't think I would ask my daughter to run Alana's workout, since my daughter just doesn't have the same running back round. She has been running two years. I can tell you that most girls I know can't do it, or anywhere close to it!

She has run a half marathon at age 14 in an hour 16 minutes and some seconds. To my knowledge she isn't even running HS XC but has select races. I think she has the age group world record for the half.

She got 34th at footlocker nationals so probably a good chance the 33 ahead of her could come close to this workout if they worked up to but probably wouldn't since it's a little bit of a long workout for a 5k. 34th is pretty good considering she doesn't run HS XC and probably isn't used to racing a 5K.

She underperformed at Footlocker. Off that workout she can run at least 16:30 on the track, so only a handful of HS girls can do that session, and they have to be endurance-based (higher mileage)

Is this really a legitimate question by the OP, or someone just trying to get the link noticed???

Because if you did have any knowledge of the typical training for an elite high school girl, you would know that no coach would ever do this workout since they are training for races which are not longer than a 2 mile in track season or a 5k in xc.

I do believe there are many who could do this workout if they have been doing the volume that this runner has for years. I have a 10:45 3200 girl that could easily knock 3 of them out, have no clue what would happen after that. And not really caring to find out. I hope to leave that to her college coach and hope when she is doing workouts like that she will continue to improve as she has done her entire high school career.

Her high mileage weeks have been 45, not 90...

Distaff XC wrote:

I have a 10:45 3200 girl that could easily knock 3 of them out, have no clue what would happen after that.

Your runner could "easily" run 3x mile at close to 2 mile pace? That's funny, none of my runners find running one mile at two mile pace easy. If 3xmile at 5:30 pace is "easy" she should be running close to 10 flat for two miles. You should either focus on races more than training or look up the definitions of hyperbole and easily.

As to the OP. A lot of coaches don't know what their athletes "can" do in training because that is not the time we seek maximum potential. We seek those performances in races. I had a girl run 4:54 for the mile who never ran a mile faster than 5:45 in practice. I never once considered what she was capable of in workouts, only what would help her run faster in races.

Yes, this is the problem, doing those miles at this age. I am not saying it is wrong! My daughter ran her first half last week, 1:22 for the win. This was on 30 to 35 miles a week with a few long runs thrown in. Maybe she would have done better on more miles? Maybe she would have done better with a closer finish? Maybe more experience? She has time, for now she will occasionaly be beat by someone willing to train a little more.

Hadley Alana F15 130 TUSA Charlotte NC USA 137 31 1 1:16:46 0:17:38 0:36: 0:54:14 05:52

that was 2 weeks ago at the nyc half marathon.

www.nyrrc.org

Lol @ everyone ripping on Alana for not training like other high school girls. She's not trying to run the 5k, so why insult her for doing bigger mileage and longer workouts? She is one of the best high school runners in the country and she just chooses to focus more on 10k/half marathon type stuff. Good for her, she's ripping it up in her races.