400 meters- 1:23
800 meters: 3:15
1 mile- 6:43
2 miles- 14:30
3 miles- 22:30
5k- 23:10
What would a good Vo2 max workout be for me?
what should a typical week look like for me to get better at the 800 meters and the mile since track season is approaching. Cross country starts in the summer for me so what should my week look like in pre track season and post track season for xc.
Consistently run every day for a year. Every day.
Build up to 60 minutes each run for at least 60 mpw.
Do this every week.
Agreed. You shouldn't be doing VO2 max workouts if this is where your running is now. You need a better base.
I forgot to say that I just turned 14. I am 5 foot and 2 inches and 88 pounds.
Makes even more sense to concentrate on building a strong aerobic foundation over the next few years. Recommend you buy the book Healthy Intelligent Training by Keith Livingstone. If you spend time building a strong base; and you should include strides, fartlek and controlled paced runs of up to an hour (20-30 min runs at this stage should be fine for you) there's a great chance of you developing into a very good runner by the time you hit your mid twenties. However some things to consider: building a base takes time-so your aerobic buildup should be gradual-; don't make drastic increases in your training, remember the rule train>rest>adapt, get a coach. Good luck!
That 400 PR is a bit hard to believe... It's clear you're more geared to distance than speed, but there's no way. You couldn't have run that 400 seriously. This is either a joke or you're a female and run like a penguin.
Shut up you idiot, the poster is 14.
99.5 % of runners including elite have no idea what their Vo2 max is.
Dont worry about this type of stuff , get some road work under your belt so you can have a good track season. Run a hilly course hard once a week and try and do some strides twice a week 10 x 100.
MichaelFlora2112 wrote:
400 meters- 1:23
800 meters: 3:15
1 mile- 6:43
2 miles- 14:30
3 miles- 22:30
5k- 23:10
What would a good Vo2 max workout be for me?
what should a typical week look like for me to get better at the 800 meters and the mile since track season is approaching. Cross country starts in the summer for me so what should my week look like in pre track season and post track season for xc.
A good V02 max workout would be 5 x 1000 meters in 4:20 with 4 minutes standing recovery.
any 400 meter workouts suggested that might help get my mile time down?
You're 14. Don't worry about VO2 max workouts.
Run miles. Get Faster (raw speed). Get stronger (general strength).
Become a better athlete. It'll help you become a better runner when you start to specialize as a junior and beyond.
what do you mean by general strength? To become a better athlete, should I just play different kinds of sports.
The Animal Within wrote:
Consistently run every day for a year. Every day.
Build up to 60 minutes each run for at least 60 mpw.
Do this every week.
The kid is 14....you dont advise running an hour a day for a JH kid.
one day a week run an hour
one day a week take a day off
one day a week do an out and back run where you come back faster then you went out.
2 day a week run about 40 minutes and do strides
take 2 days off
In a year you can start doing serious stuff once you have hit puberty and can handle it
I am running about on average 12 MPW. But I just signed up for a 10k ,but im gonna train because my long run is 5.5 miles. I just have to bump that run up I really like what you told me. Thank you
I I agree. Note: He's just 1.4 pounds/inch, light build. I began as a swimmer, and by age 15 was swimming .5 to 1.0 mile 5 mornings a week in the summer, along with 20-40 mile bike rides. Didn't run much until 9th grade in soccer. We ran hill loops on dirt, and I enjoyed trying to go faster and faster. We moved to another neighborhood about 6 miles away early that summer, and I started biking to see my friends every day. I loved seeing how fast I could go, timing myself with justa Timex windup watch with a sweep second hand (not digital!). In 10th grade I wrestled and got much stronger. In spring soccer we had to run a timed, hilly 2.2 mile road course. I kept improving, getting down to 12:15, 2nd fastest in the school. From there the XC coaches spotted me doing a solo 9 mile training run (on grass), and I became a runner.
That gives you an idea of patient progression. I'm in my early 50's now, healthy, faster than my high school mile and 5K times. I run on grass and trails.
I know im sounding very unrealistic, but I want to be very good in high school and I want to run cross country for university of Texas! I Was average in middle school, I just want to be one of the good freshman next year in high school. Do you think I still have time to get better.
General strength... as in, stronger legs, stronger core, even stronger shoulders can help. When people say "general strength", they mean the whole body. Of course, as a runner, you'll be using more of your core and legs than your upper body, but it is important to maintain a semblance of balance if you want to stay healthy (and muscle imbalances in your upper body can mess with your running form down the road, and it's not like you don't use your arms at all when you run either so why ignore them).
You don't need to play different kinds of sports to become a better athlete (though that is one option). Just don't focus on one aspect of running (just log miles, or just train raw foot speed, or just build strength, or just build explosive power). All of those different aspects can help you as a runner.
MichaelFlora2112 wrote:
I know im sounding very unrealistic, but I want to be very good in high school and I want to run cross country for university of Texas! I Was average in middle school, I just want to be one of the good freshman next year in high school. Do you think I still have time to get better.
If your ultimate goal is to run at the University of Texas and be very good in high school, don't take a short term approach. You'll need to be as good as you can be as a junior and senior, not where you'll be as a freshman and sophomore (that will help put you on their radar, but coaches will pay much more attention to what you do as a junior and senior, and if you focus on how good you can be at that point rather than being at your best as soon as you can get there, you'll stand a better chance of reaching such heights).
In short... run miles, build your strength and build your speed. Gradually increase what you're doing, with a focus on always 1) staying healthy, and 2) improving as an athlete. When it comes time to start throwing down great mile times (or whatever your specialty will end up being) as a junior and senior - when college coaches will be recruiting you - you'll want that ability to run not just 4:30's/4:20's but 4:10's or better. And the road to get there is much easier if you have already built up all the speed and strength necessary to support you in the effort, and even easier if you've been able to stay healthy and consistently train to get to that point.
Thank you! to get to that 4:10 mile, right now should I just focus on endurance until high school?
I think you should just give yourself a killer base. There's is no limit on how fast you can run with enough base. then by the time you start to grow into your body you will throw down some killer times. (i was like 5ft 1 inch freshman year as well and now im 5'7 and im a junior)