Ive never really weight lifted with my legs before but during the offseason ive been lifting once a week. Will this help me with track and just speed in general. I will also be peaking at 60 mpw this winter. Here are my Prs
400: 65
800: 2:22
Mile:5:20
5k: 18:36
I feel like my speed is really lacking. I ran the 400 2 years ago. The 800 last year. The mile during the summer, and the 5k last XC season
Bump
Yeah I'm weight lifting but I mainly just do high repetition low weight. To gauge that I would find out your max in most of the free weights so say bench press(which I do infrequently) if you max is like 150 lb's just do like 85-95 lb's for you sets. But focus on main muscle groups and work your way down. Also take some time in between sets. If your trying to build bulk just keep on hammering on, but if your trying to build lean muscle take a minutes or two between each set to recover
If your speed is really lacking, I'd recommend flying 60's for pure speed and 100m incline sprints for speed endurance.
what does your 60 mile week look like? no offense but those are some pretty slow times for someone running that kind of mileage, maybe you should refocus your running for something like 40-50 mpw but with some more quality stuff before worrying about lifting
When I was in HS I dramatically reduced my mile time and 2 mile time by simply adding in weights to my schedule. I was running around 10:20s for the duce and 4:50s the the 16, when I put in a solid winter of weights I dropped those times to 10 flat and 4:40. I remember doing a lot of squats, leg press, lunges, box jumps, and stair running w/weight, as for reps and weight its been far too long to remember the actual numbers but I did start with the low weight to high rep ratio and then transfered into the high weight to low rep ratio, it seemed to work great for me. Lots of squats, leg press, box jumping, and olympic style explosion lifts. I'd usually dread walking up the stairs for the next couple of days after those workouts. Best of luck
This will be my first time running 60 miles a week. Ibe previously been doing about 40 in thr off season is what my 60 mile will most likely look like
Sunday- 10-12 mile long run
Monday- hour run
Tuesday - Am 6x800s or 5x1000 @tempo effort Pm 30 minute run
Wednesday- hour run
Thursday- Am 3x2k @tempo effort Pm 30 minute run
Friday- hour run
Saturday- some sort of strength or tempo work
Runs will be at about 7:50-8:00 minutes per mile.
And the long run will be at about 7:15-7:30 pace
Bump
quoteoftheyear wrote:
what does your 60 mile week look like? no offense but those are some pretty slow times for someone running that kind of mileage, maybe you should refocus your running for something like 40-50 mpw but with some more quality stuff before worrying about lifting
WTF are you talking about? 5:20/2:22 is pretty solid for a high school chick.
A ten second drop after all that is not what I would call dramatic.
Wow I just realized that the first letter of this thread is actually a capital letter "i"