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How 17 runners conditioned and trained to run a 4:10 1600m
6 month training schedule
10 "Workouts of the Champions"
Winter running requirements
Tapering for State
Complete interviews and more...
www.highschooldistancerunning.com
The four things you need to win the Ohio high school state 1600m title are blind courage, unshakable faith, physical ability and the correct training program. This book cannot help you with the first three. However, through interviews with high school 1600m state champions, analysis of how these state 1600m champions trained this book will provide you with the training program to win the state 1600m with a 4:10 time.
We'll try and answer the question that coaches have argued over for years; is it natural talent and will, or hard work and the right program that makes a champion.
In the end we take what we learned and put together a detailed five month training routine that should produce a 4:11 1600m and win you the State Division I mile.
"This book is amazing and as a fan of Ohio track it is a must read for coaches and athletes."
New 2011 second edition has updated workouts and also includes data from 2008 and 2009 state champ who read the book his junior year and went on to win the state title twice.
dsrunner wrote:
1:52/4:10 requires 49-52 4x400m capability
What do you mean by "49-52 4x400m capability?" The ability to run a 4x400m workout in 49-52? There are boatloads of guys who have run under 4:10 who could never come close to doing that workout, myself included.
he means you have to be able to split somewhere from 49-52 on a 4x4 leg
penn relays mile times are slow despite the great crowds.
Sub 4:10 recipe:
Tempos + Long intervals (800-1 mile) for aerobic endurance
Short intervals (200-400) for anaerobic endurance
Sprint Work (strides 80-100m, 10-15 sec hill sprints) for basic speed
Mileage (done easy) for general endurance.
Don't overthink this people!!!!!
This is an eight year old thread. I wonder if this person ever achieved the goals they set??
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