I know there are probably a few threads on this already but I wanted to combine both training and racing into one. Here is my training progression in HS:
10th- 20 MPW 5:11 1600
11th- 40 MPW 10:19 3200
12th- 60 MPW 10:12 3200/57 min 10 miler/1:22 Half
My training volume increased quickly but I never did much interval work, mainly just mileage and tempos and I feel that is why I didn't break 10 as a SR, although my aerobic power was pretty decent. What about others?
9th - 20-30 mpw, 10:51 3200, 5:10 1600
10th - 40-45 mpw, 9:41 3200, 4:36 1600
11th - 50 mpw, 9:35 3200, 4:28 1600
12th - 60 mpw, 9:21 3200, 4:21 1600
9th - 35MPW - 2:03, 4:36
10th - 40MPW - 2:02, 4:32, 10:12
11th - 45MPW - 1:59, 4:22, 9:48
*6 month injury*
12th - 50MPW - 1:57, 4:22, 9:39
I don't remember my training much, but it involved lots of 7-8 mile runs, low mileage, and peaking too early every season.
9th- 15 MPW 2:18 800/ 5:18 1600
10th- 20 MPW 2:02 800
11th- 55 MPW 1:56 800/ 4:29 1600
12th- 65 MPW 4:13 1600/ 9:14 1600
Grade 10 - 20-30 mpw 5:03 1600
Grade 11 - 65-70 mpw 10:20 3200
Grade 12 - 70-75 mpw 10:08 3200
The mpw are averages btw
started 10th:
10th 20MPW tops: 4:41,18:30 3 mile
11th 25 MPW tops: 1:58 4:24,15:30 3 mile
12th 25 MPW tops: 1:56, 4:20,15:10 3 mile
never was one for mileage, then again ,its probably why my times were never special
9th- 30mpw - 2:12 800m - 5:07 1600m
10th- 40mpw - 2:10 800m
11th- 55mpw - 2:01 800m - 4:50 1600m - 56 400m
12th- 50mpw - 2:03 800m - 4:50 1600m - 53 400m
9th - did not run
10th - 20-25 mpw, 5:48 1600, no 3200, 22:30 5k XC
11th - 40-45 mpw, 5:14 1600, 11:20 3200, 19:30 5k XC
12th - 55-65 mpw, 4:49 1600, 10:22 3200, 17:45 5k XC
Ran 15:38 5k and 32:18 10k in college.
9th - 45 ish mpw, 4:42/9:58
10th - 55 mpw, 4:35/9:38
11th- 65 mpw, 4:26/9:24
12th- 75 mpw, 4:18/9:08
9th grade: 15-20 mpw. 2:13 / 4:47 / 10:22
10th grade: 20-30 mpw. 2:01 / 4:28 / 10:12
11th grade: 25-35 mpw. 2:02 / 4:31
12th grade: 35-40 mpw. 2:00 / 4:25 / 9:54
This thread is too weird. I actually believe all of these posts.
OK, so who are you and what have you done to the Letsrun crowd?
9th: Didn't run
10th: Didn't run
11th: 35 mpw- 2:00 800, 4:51 1600, 16:55 3 mile xc
12th: 80 mpw- 1:58 800, 4:37 1600, 10:02 3200, 16:18 3 mile xc
My coach began playing with mileage and paces my senior year. My junior year we were running lower miles but at a 6:50/7 minute pace and then my senior year we ran much higher mileage but at around 7:45/8 minute pace. I felt so much stronger during tempos and longer races, but I noticed that I didn't have as much speed as I did before we upped the mileage (that might have had to do with a late introduction to speedwork, but who knows). My PR's dropped pretty substantially and I really attribute that to the increase in mileage.
Events are in chronological order from shortest to longest (800, 1600, 3200, 3 mile)
Grade 9 (25-35 mpw): 2:11, 4:43, 10:47, 17:49
Grade 10 (30-40 mpw): 2:02, 4:25, 10:06, 15:54
Grade 11 (35-50 mpw): 1:58, 4:19, 9:45, 15:10
Grade 12 (injured)(25-35 mpw): 2:06, 4:21, n/t, 15:44
Throughout my years in high school I wrote a ton of bull in the required training logs my coach had us use, and that was basically unwritten code between all the runners at the time. We did have routes where we knew the mileage, but on our long runs we would tend to goof off in the woods until about my junior year. This will be mostly guess work for the most part but the estimates should be right around what I was running mileage wise at the time.
9th: 35mpw 800-2:25, 1500-4:45 5k XC-21:00
10th 65mpw 800-2:15, 1500-4:24, 3000-9:30 5k XC- 17:35
11th 80mpw 800-2:09, 1500-4:20, 3000-9:20 5k XC-17:08
12th 70mpw 800-2:09, 1500-4:19, 3000-9:17 5k XC 16:45
Ran a lot, wasn\\\'t that fast.
started in 11th grade:
11th grade: 20-30 MPW: 17:58 5k, 4:43 1600m, 11:03 3200
12th grade: 35 MPW: 16:12 5k, 4:12 1600m, 2:02 800m, 9:39 3200m
Former HS runner person wrote:
I don't remember my training much, but it involved lots of 7-8 mile runs, low mileage, and peaking too early every season.
My first track season in high school, I peaked before the season even started. My 800 PR was from a pre-season time-trial and my 1600 pr was from the first race which was a 1 second improvement from my 1600 time trial. I don't even know how that happened, lol.
9th 25-30MPW 5:20(?)/11:14/18:45 XC
10th 40MPW 4:48/10:40/18:05 XC
11th 40MPW 4:48/10:36/ 17:40ish XC
12th 50MPW 4:47/10:24/17:30 XC
I have no idea why I improved so much sophomore year in the mile and couldnt run any faster until after high school.
Ran 15:30/32:30 in college and built up to 95-100 MPW.
9th grade- 20 miles per week- 4:45.4
10th grade- 25 miles per week- 4:20.0
11th grade- 30 miles per week- 4:15.9
12th grade- 40 miles per week- 4:14.19
9th- 10mpw: 2:31 800, 5:20 1600, 12:15 3200
10th- 15mpw: 2:21, 5:05, 11:20
11th- 15mpw: 2:11, 4:54
12th- 15 mpw: 2:05, 4:53, 10:36
half of mileage was speed work (ie 12x200 on monday, 10x400 on wednesday, race friday)
nopar king wrote:
started in 11th grade:
11th grade: 20-30 MPW: 17:58 5k, 4:43 1600m, 11:03 3200
12th grade: 35 MPW: 16:12 5k, 4:12 1600m, 2:02 800m, 9:39 3200m
how did you manage to run 4:12 1600m but a 2:02 800m? i ran a 4:29 and 2:03 in high school