What sort of off season mileage and in-season training do most of you do today?
Just checking and comparing.
Thanks.
What sort of off season mileage and in-season training do most of you do today?
Just checking and comparing.
Thanks.
From December-March I did 55 mpw at 6 min pace (all base training). During season I ran about 50 mpw, but obviously then included some speed work/tempo runs. This was before my senior year and improved my mile time from a 4:38 to a 4:17.
417 wrote:
This was before my senior year and improved my mile time from a 4:38 to a 4:17.
You must have been using drugs.
I did 85-90 in aerbobic training. Such AeT intervals long runs and progression runs never going into thershold.
417 wrote:
From December-March I did 55 mpw at 6 min pace (all base training). During season I ran about 50 mpw, but obviously then included some speed work/tempo runs. This was before my senior year and improved my mile time from a 4:38 to a 4:17.
faster training than Geb...
nobody does all their miles at 6 minute pace... dumbass
especially some joker who runs a 4:17.
Do some good speed workouts (10-15 400's maybe) once a week towards the end of your off season but otherwise just amp up your milage and improve your endurance, the speed will be needed closer to the season but until then don't do anything that might cause injuries and cause more harm than good (especily in such a demanding event as the mile can be)
I run a lot and when I'm not running I lock myself in my room and practice voodoo.
To run a 4:07 1500m i ran 20-25MPW during the winter and through the season.
This winter (summer just getting started where i live), i was running 30-35MPW up until i got injured 9weeks ago, havnt been able to run properly since :S but off 30MPW i was looking pretty good to run 1:52/4:00 this year.
Next year is my last year of HS and i will run 45-50MPW in the winter (and probably about 40MPW in the summer) with aspirations of running 1:50/3:55.
S - 10mile at 6:00pace
M - 5mile at 5:30pace
T - Track - 3mile reps, 4mile jogging (W/U and W/D)
W - 5mile at 5:30pace
T - Track - 1mile reps, 4mile jogging (W/U and W/D)
F - Rest
S - Race (6mile (race + jogging w/u and w/d)
38MPW, no need to do any more than this.
Actually, it was on a tred mill, with 1% incline, so it was pretty much exactly 6 min pace. It's really not that fast, assclown.
but why are you running you're general mileage faster than a guy like Gebrselassie?
9th grade: no base, 25mpw in season, 5:21pr
10th: 35mpw base, 35mpw in season, 5:00
11th: 60mpw base, 45mpw in season, 4:42
I am hoping to bump my mileage up to around 80mpw during my base and 60mpw during the season. Maybe I can get under 4:30 with this????
Because he isn't doing 150+ mpw. Decrease the miliage, increase the intensity. If Geb were doing 40 mpw he'd have to run sub 5 min pace to even notice he was still training.
typical poster wrote:
417 wrote:This was before my senior year and improved my mile time from a 4:38 to a 4:17.
You must have been using drugs.
Actually, a high school teammate of mine improved from 4:38 to 4:16 between his sophomore and junior seasons just by upping his mileage (don't know exactly how many miles he ran during that spell, though he did it at slower than 6 minute pace). Then upped his mileage to 100 per week before his senior year (still just distance, no intervals to speak of) and ran 4:08. 'Course, this was back in the day, but I believe that type of improvement is still relevant to today's high schoolers.
adsfae wrote:
Because he isn't doing 150+ mpw. Decrease the miliage, increase the intensity. If Geb were doing 40 mpw he'd have to run sub 5 min pace to even notice he was still training.
Duck, there's a point going over your head.
6 min pace isn't that fast people...
adsfae wrote:
6 min pace isn't that fast people...
Enjoy your stress fractures and flat race day performances....
"I just don't understand it, I train so hard and feel so good in practice, but when I race I feel like I don't have it..."
adsfae wrote:
Because he isn't doing 150+ mpw. Decrease the miliage, increase the intensity. If Geb were doing 40 mpw he'd have to run sub 5 min pace to even notice he was still training.
that's completely illogical -- the physiology goes by duration; intensity kills, not volume -- volume sets up the foundation to do the intensity.
If you run 40mpw at 5min/mi you're only running 200min per week -- that's nothing; there's almost zero endurance development
All runs at 6 minute ish pace is quite possible. I almost ran that pace for every run I did outdoor my junior year. I would not recomend it though. I also ran 4:17. I think more pool training , weight lifting, and strength drills in addition to all the 'old stuff' are the new ways to develop explosive speed. Hey worked for Webb and rupp
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