Sub 4:25 /1500m ,9:30/3k

High School Running High School Training

10 years ago 11/12/2013 6:00am EST

Hi,I am from Europe (Poland).

Sorry for my language first ,I'm not very good in english.

I am 17 years old ,and i started running about 2 years ago,but regular just from March(30-35 miles per week).I readed lot of post on this forum ,but i still have some questions to you...

I think that I run my Easy workouts very slow: 8-9min/mile ,but if I run it faster I couldn't handle my milage.

This year I run 56:48/400m; 4:37/1500m;10km 42:37(?) ,and some cross races ,but it isn't comparable.

I'm sure that I can run 5k in less than 19 minutes ,and 3k sub 10:30.

So my first question is that drop of my times from shorter to longer distance. This is just matter of my non off-season training? (I run about 150miles in 4 months. Becouse of snow and my laziness...)

My second question is base-building phase.How to train ?

Actually I'm after this seazon, I'm going to icrease my milage to about 55 miles .

I don't have a coach ,but I writed a plan for me .I want you to criticize it:

First 2 weeks:

Easy running (5-6 hours of running (35-40 miles))

+Some strides after 2 trainings,2 times a week core stability

Then 4-5 weeks:

(6-6,5h)

1x Long run(80-90minutes),1x cross training and 1x Fartlek inside ,rest are easy runs

+ strides ,core st.,hills and strength Training

Next 6 weeks:

(about 6,5-7,5h - 45-55 miles)

1x Long ,Fartlek,cross and WB2 (about 35 sec/mile slower than tempo run)

+ strides ,core st.,hills and strength Training

Would it be enought? I know that this is not a lot ,but I'm not sure that i can handle bigger milage this moment.

10 years ago 11/12/2013 7:59am EST

re: Bartek

hi, as you can see from my name, i may have some advice for you

my training was nowhere near as big as that, and I'm pretty sure you have an edge speed-wise

i did 14 weeks of xc training and competing, about 20 miles a week, and ran a 17:49 5k (on roads) at the end.

this included mostly easy runs, one hard session on grass and a moderately long run (about 7-10 miles)

base complete...

then for track, i did another 14 weeks of training and competing. the first 3 weeks were at roughly 35-45 miles a week. i ran a 2:13 800m and a 4:40 1500m after those 3 weeks. then the mileage dropped a bit to around 25-30 mile a week.

every week, i would do 3 track sessions, one on a tartan track (a red one) and the next two were on grass at school. another 2 weeks and i got down to 2:11 and 4:28.

then i had the summer holidays, and did some over-distance racing and weekly track sessions, doing races around 5 miles (in 29:08) and 4 miles (23:15). problem was that the track training gave me too much speed and i ended up going out over-confident in these races and paying for it later!

after some weeks of this type of thing, i did my last 1500m of the season and did my 4:24.37, going through 800m in 2:20 and holding on for the last 700m in some pain.

as you want to do the 3k as well, you might want to include some more volume throughout the season, as i stopped doing proper long runs after a couple of weeks of track (probably a mistake).

hope that's helped, and sorry if its too long!

10 years ago 11/12/2013 8:42am EST

re: mr. 4:24.37

ps. my first run was august 2012, and xc training started properly in November

10 years ago 11/15/2013 2:54pm EST

re: Bartek

Mileage should be increased to help you get a aerobic base, which can give you a better engine for your sub 4:30 1500. You gotta build week after week to get that goal. Shoot me an email so we can talk.

10 years ago 11/16/2013 12:29pm EST

re: mario4

Thanks for your reply.

mario4 I send you a message on your e-mail ;)

10 years ago 11/16/2013 12:50pm EST

re: Bartek

I have some errors or something like that.

E-mail can't be sended...

My e-mail is

majne1@interia.eu

10 years ago 11/16/2013 3:33pm EST

re: Bartek

the most important thing is that you just continue to train. if you want to make your longer distances better, then you need to run all year. you can keep your mileage at 40-45 mpw, it's enough.

the workouts you do don't matter too much, just don't do too much.

as for your easy runs, try to aim for 8:00/mi. 9 is too slow i think, even though I usually say easy pace doesn't matter. if you need to run 9:00/mi because you're so tired, then you're doing your workouts too hard.

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