Sub 4:15 1600 and Sub 9:20 3200 training SENIOR YEAR

It's a lofty goal, but your training will give you a good shot of achieving that goal. If you can stay healthy and put the miles in, you should be close. 800 looks the easiest to attain.

Check out Jay Johnson's general strength progression. I can't personally vouch for its effectiveness but it sure seems popular

http://www.coachjayjohnson.com/2011/11/eight-week-general-strength-progression/

. Staying healthy will be just as important as gaining fitness so don't get too excited and just "jump" right into plyos and heavy weights. Jay offers a nice progression into a pretty challenging GS program.

Your schedule looks good. Definitely some lofty goals but your seasonal mileage jump seems to be significant enough to make them possible. I'll be the first and certainly not the last to say, consult with your current coach. Even if you're not under his wing now you will be during track season and you want that transition to go smooth.

I have a similar schedule now and a similar goal (sub 9:30). Problem is, my high school track team is lacking a distance coach, so we have the sprint/hurdles coach tell us to 'go for a run'. So, my question is, what would a decent progression look like and what will be the major changes of emphasis during the season (less VO2 and more speed?).

Thanks,

Don't increase the distances of you runs. Instead run them progressively faster. 13 miles is a bit too much, you are training for the 3200 not the 5k. Reduce it to 10-11 miles. Also try 1-2 doubles just so you don't get too tired. You should be doing your distance runs at about 6:30-6:40 pace by April-may. Good luck.

your goals are quite reasonable. the progression you seek is (or at least should be) the norm.

none of your goals are really long distance running. this is middle distance -- you sure don't need 13 mile runs at 7'/mi for a 3200m but you do need to learn how to hammer.

train faster, worry less about total volume. for example, 15x400m 85 w/ ~1' rest will get you more result w/ far less volume.

you need to bring down your 800m and your cruising capability to hit 4:15/9:20 but you need to do that with primarily strength based training, building speed and stamina in unison. 1:56 should get you 4:15 and 9:20, maybe 9:10 depending on timing and race opportunities.

perhaps most importantly, you will not be able to race hard multiple times/week to get this progression.

keep any tempo work to 5 miles or less and raise the RPE.

pavement is not a key.

dsrunner wrote:

train faster, worry less about total volume. for example, 15x400m 85 w/ ~1' rest will get you more result w/ far less volume.

This workout is way too slow for someone who wants to run 4:15. You should be able to run 65s not 85s.

Edwards22 wrote:

Hi,

This is my first post on LetsRun. Looks like an awesome resource!

Actually, I've never seen a place where so much information is available and so little productivity in analyzing the information takes place. The sticky threads are good though, if not old.

Bump

that's crazy you've got the maturity to go 1:18:00 for a half. a friend of mine ran 4:25, 9:50, and 1:27

Similar thread

http://www.letsrun.com/forum/flat_read.php?thread=4926857

To get to a 4:15 1600m, I think you will have to be able to run faster than a 1:57 800m.

If you can already break 2:00 in the 800 and can run 9:50 for 3200 you can potentially hit your goals in the next 5 months. Your 800 and mile time are indicative of development in the 3200.

And your plan if you stick with it all winter is fine and I wouldn't change that much. I would progress to 70 miles a week with 3-5 morning easy runs of 3-4 miles. And a regular long run of 12 miles weekly. And get into some indoor races feb-march to keep that turnover.

Your goals are very realistic. If you stay healthy and consistently run every day for the next 4 months at a little higher volume than you are used to.

steve804 wrote:

To get to a 4:15 1600m, I think you will have to be able to run faster than a 1:57 800m.

I ran 4:14 with a 2:00 800 but my 3200 was 9:06. I was beaten in high school with a guy with a 1:57 who was also at 9:06.

His mile is his best time. To jump all the way down to 4:15 in a year isn't to depend so much of running faster in the 800. He will get to 1:57 and sub 4:20 by running 9:30 in the 3200.

steve804 wrote:

To get to a 4:15 1600m, I think you will have to be able to run faster than a 1:57 800m.

Eh, I disagree. I ran 156-157 for the 800 when I ran 414.

To the OP, if you're going to run 415, you should adjust your goal to faster than 920. A 415 guy should be pushing 9 flat.

I think OldSub4's advice would help him too:

http://www.letsrun.com/forum/flat_read.php?thread=2669719&page=0

Um, there are no magic workouts or training plans to get you to 4:15 etc.. You have to have that type of talent, good to have goals and be willing to work, but take one step at a time.

There is no magic formula.

he's just beginning base training.

the times change as he progresses and adjusts to the higher quality work.

Interesting thread bump

training looks good to me, good luck!