So, I'm a senior in high school and I started running last year, I ran the 800 and 400 but apparently my coach made a mistake of having me run those events, so now I'm being moved up to the 1 mile and 2 mile races. Anyways, I'm in my second season of XC and I've run 15:52 so far with little training(no base) so, I was wondering if y'all can help me plan out mileage after XC season so I can prepare myself for the 3200 and mile?
Thanks a lot!!!!!!!!!!!!
50 mph ok?
You have some serious talent kid! Train smart...
You mean 50mpw??? I would be totally fine with that
1. Ask you coach
2. Trust your coach
He has you running good. Go with what's working. There's no magic mileage number, it takes years to find your sweet spot.
My advice is listen to your coach and go with it. Don't count the miles.
Qwik Kenyan wrote:
You mean 50mpw??? I would be totally fine with that
Yea, everyone would be fine with that. You may or may not be able to run sub 9:10 off 50mpw. I would say build up to 50-60mpw, quality mileage, long run (12-15) every 10 days, regular tempo runs and moderate-long hill reps, and see what happens. Use interval work judiciously.
The Animal Within wrote:
1. Ask you coach
2. Trust your coach
He has you running good. Go with what's working. There's no magic mileage number, it takes years to find your sweet spot.
My advice is listen to your coach and go with it. Don't count the miles.
Will do thanks a lot!
Middle Distance Analyst wrote:
Qwik Kenyan wrote:You mean 50mpw??? I would be totally fine with that
Yea, everyone would be fine with that. You may or may not be able to run sub 9:10 off 50mpw. I would say build up to 50-60mpw, quality mileage, long run (12-15) every 10 days, regular tempo runs and moderate-long hill reps, and see what happens. Use interval work judiciously.
I probably won't start training till the 1st official day of track practice but thanks for the input, I don't really care much about the beginning of the season as long as I'm in good shape by the time state comes which won't be till the end of May...
Qwik Kenyan wrote:
Middle Distance Analyst wrote:Yea, everyone would be fine with that. You may or may not be able to run sub 9:10 off 50mpw. I would say build up to 50-60mpw, quality mileage, long run (12-15) every 10 days, regular tempo runs and moderate-long hill reps, and see what happens. Use interval work judiciously.
I probably won't start training till the 1st official day of track practice but thanks for the input, I don't really care much about the beginning of the season as long as I'm in good shape by the time state comes which won't be till the end of May...
So let me get this right. You're not going to run a step from cross country season to track season and you expect to run sub 9:10? Either trolling or just unbelievable.
Gong
15:52 with little training and NO BASE? I'm sorry but I sense that you're trolling us. There's no way somebody could run such a time without having laid down at least a half-decent base over several months....AT LEAST.
And just saying for 9:10 for the 3200 you NEED a good base...I dont care how genetically gifted you are. You can't run times like that by just speed and if you really have that "Oh im genetically gifted so idgaf about offseason training," then you wont ever run such fast times.
Stay healthy! Keep the mileage low ( 50's) and enjoy the ride!
Qwik Kenyan wrote:
Middle Distance Analyst wrote:Yea, everyone would be fine with that. You may or may not be able to run sub 9:10 off 50mpw. I would say build up to 50-60mpw, quality mileage, long run (12-15) every 10 days, regular tempo runs and moderate-long hill reps, and see what happens. Use interval work judiciously.
I probably won't start training till the 1st official day of track practice but thanks for the input, I don't really care much about the beginning of the season as long as I'm in good shape by the time state comes which won't be till the end of May...
Wow, good job on the lazy attitude. If you don't think training now will help you in May then I don't know what to say.
In the lazy late 80s, my teammate ran about 15-20mpw during the winter (with no workouts whatsoever, just jogging), after taking November completely off, then started in February at no more than 50 mpw (more like mid 40s) on 6 days a week running from mid February. He ran 9:10 in late April and another 9:09 in May. His PR prior to the season was 9:43.
I ran 4:21 (in early May) having not run a step all winter and never cracking 30 mpw during the season, starting running in mid February after stopping entirely in early November.
I would recommend doing the base work during the winter like others have suggested, but I wanted to give a couple of examples of how you could still run times in that ballpark without any winter base.
0/10 attempt
Are you talking to me?
ARE YOU TALKING TO ME?!?!?!?
I SAID.....ARE YOU TALKING TO ME?!?!?!?!?!
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=5435581#ixzz2hQ9eKt4U
give him 1/10 since he got some responses:)
Qwik Kenyan wrote:
So, I'm a senior in high school and I started running last year, I ran the 800 and 400 but apparently my coach made a mistake of having me run those events, so now I'm being moved up to the 1 mile and 2 mile races. Anyways, I'm in my second season of XC and I've run 15:52 so far with little training(no base) so, I was wondering if y'all can help me plan out mileage after XC season so I can prepare myself for the 3200 and mile?
Thanks a lot!!!!!!!!!!!!
You sound familiar to me. My base was from playing soccer, and I hardly ran before senior year. Ran sub-15:55 early in the xc season on an accurate, but easy course, then ran 55 mpw average leading into track over the winter. I ran the altitude-adjusted equivalent (according to NCAA conversion chart) of 9:16 for the 3200. An old school track coach (not distance) recommended doing the 1000-mile winter (summer), and I wish I would've tried that in hindsight, IF my body could've handled it. Really didn't do any doubles or a long run. If nothing else, try the Winter (Summer) of Malmo.
I coached a kid to an 8:29 3k last year, which is right about 9:10 for 2 miles, a little faster for 3200
We were at 45-70mpw, probably averaging 55. He, like you, was super talented but only started running seriously his junior year.
Good luck.