!!!DISCLAIMER!!!
HS kids, don't train as if you can't get injured. This thread is just for shits and giggles.
Let's say it's a good runner who is not quite DI caliber. Say he previously maxed at ~50mpw and has PRs of:
~55
~2:03
~4:40
~10:20
What does his training plan look like?
Bump, and burnout still applies.
I don't know the answer to this question, but I'm a HS senior with extremely similar PRs who's never been seriously injured (minor aches every now and then, but that's it), so I'm interested to hear what people have to say.
love the disclaimer.
Early am: 30 miles moderate, with hills
Late am: 40x400m @ mile race pace (200m recovery)
Early pm: 30 miles moderate, with hills
Late pm: 15-mile tempo
Repeat daily.
Also forgot to say, assume everything else is normal about him, including the possible time he has to train. I'll be a little generous and give him 3 hours in the morning and 3 hours in the evening per day.
Lindgren style.
SMJO wrote:
Lindgren style.
Gangnam style
Zatopek style.
SMJO wrote:
Lindgren style.
A few thoughts:
1) 55 is a pretty slow 400 for a 2:03 800 PR, and probably indicates that our 800/1600 guy should really think about being a 1600/3200 guy
2) I went my entire high school career without getting a single injury, but had many issues with injuries in college. Just because you are injury free now doesn't mean you should be foolish about your training or neglect injury prevention
3) His training plan really depends what time of year it is. In the winter, He should build up to 60-65 miles per week with perhaps one high-end aerobic workout per week and, if his heart is really set on mid-distance running, one light speed session like 12-16x200m at mile pace. Nothing crazy.
Long term, the goal would be to move up to the 70-80 mile range if the focus is the mile, but it doesn't make sense to jump right up to that from fifty miles per week even if you think you are "impervious" to injury.
Do you not understand the word hypothetical?
asfasdf wrote:
A few thoughts:
1) 55 is a pretty slow 400 for a 2:03 800 PR, and probably indicates that our 800/1600 guy should really think about being a 1600/3200 guy
I disagree. In the hypothetical set of PBs, the 55 seems disproportionately fast. Given that he is doing 50mpw (80kph) already, he should be hitting much faster times for the three longer distances. This is either a bad example or, if a real runner, he doesn't get much endurance benefit from a decent amount of running-presuming most of the mileage is actually beneficial moderately-paced continuous efforts.
The correct answer here is that you train him the way you would train anyone else with those PRs. He's a senior in high school and still has, hopefully, a long career ahead of him. You don't try to squeeze the most life out of him as a high schooler because he won't get injured. Josh McDougal was pretty impervious to injuries for quite some time.
Ritz style
gangnam style
Thread Finisher wrote:
asfasdf wrote:A few thoughts:
1) 55 is a pretty slow 400 for a 2:03 800 PR, and probably indicates that our 800/1600 guy should really think about being a 1600/3200 guy
I disagree. In the hypothetical set of PBs, the 55 seems disproportionately fast. Given that he is doing 50mpw (80kph) already, he should be hitting much faster times for the three longer distances. This is either a bad example or, if a real runner, he doesn't get much endurance benefit from a decent amount of running-presuming most of the mileage is actually beneficial moderately-paced continuous efforts.
I've read that an athlete with equal speed/endurance should only slow down by a pace of 4-5 seconds(depending on how fast they are) per 400m as he moves up each event. For example, a 55 400 means he should run a 60 sec 400 pace for 800 so 2 flat. So the 55/203 guy is actually lacking endurance/aerobic-strength. Now if he gets that proportionate he runs 2 flat 800, and then a 65 pace or 420 for 1600m.
NotAustin18 wrote:
For example, a 55 400 means he should run a 60 sec 400 pace for 800 so 2 flat. So the 55/203 guy is actually lacking endurance/aerobic-strength.
you know nothing about 800 running if you think an ideal race is evenly split (eg 60-60 for 2:00)
the only way an athlete should be approaching even splits in an 800 race is if they are very slow sprinters with excellent endurance which is not the case in this hypothetical scenario. Even then a good race should be positive split by at least 1.5ish seconds
for a 55s 400 guy with decent but not exceptional endurance a PR 800 would go 59.low-62.5 for 2:01.high
I might consider cutting that down to 16 instead of 24 reps. Then we could give him 8 hours a day to sleep and eat. School might suffer a bit, but what can you do?
Reggin Reggi wrote:
I'd have him do fartleks, something like 24X 30 minutes on/30 minutes off. If that worked out, I'd consider bumping up his mileage after a few weeks.
How "impervious" is he? What's an "injury"? Does he get sore? Does his work capacity diminish the day after a hard workout? How about an hour, or a minute? Define your terms.
osm wrote:
I don't know the answer to this question, but I'm a HS senior with extremely similar PRs who's never been seriously injured (minor aches every now and then, but that's it), so I'm interested to hear what people have to say.
Just wait