do I need to run more miles/doubles?

Side note:

18:30 5k pr

4:50 mile or

53 400 pr

Ur endurance sucks

"Ur advice sucks"

To jump 13 seconds in one year isnt impossible but will be very hard to do. If you are onl yrunning three days a week and 25 miles I cant see this happening. i would reccomend running at least 5-6 days a week. 2 days try some speed workouts intervals like 400/800 repeats at around 70-85%. I would also up your miles to get your 1600 time down. A sub 2 800 with an almost 5:00 miles isnt realistic. One day go for a ling easy tun 10miles to get your endurance up. Indoor is alot harder to go sub 2 than outdoors. I would takr this time to train and worry about getting prs during your outdoor season. Good luck!

"Ur attitude sucks"

You're not seriously training. Do lifting a MINIMUM of twice per week if you care to get in shape. Obviously 25 mi is next to worthless, so up that to 40-50min per day.

So... wrote:

Ur endurance sucks

shoppers wrote:

You're not seriously training. Do lifting a MINIMUM of twice per week if you care to get in shape. Obviously 25 mi is next to worthless, so up that to 40-50min per day.

I ran a 41:00 10k this weekend.

Like I stated, my runs are usually 45-50 minutes MWF with a core supplement and I usually go 5.5-7 miles depending on effort. I can run 2:10 currently. I tt'd yesterday.

Tuesday we do plyos and lower body. Thursday cardiovascular workout and upper body.

How can one claim I am not seriously training when I am practicing at least 2 hours 5 days a week?

Do I need to change the workouts I'm doing within that time?

Simple answer is YES you need to run more! Are you running that low of mileage because your injury prone or thats what your coach suggested? Always want to run a little more each year whether that 5 or 10 more miles a year. And i agree you should be running 5-6 days a week at least. If your not used to that build up to it. Hard to give you workout guidance without knowing more about your training, peak/end of the season races etc. I assume theres no indoor track. Talking about outdoor track racing? But hey your running in the off season it looks like which i am sure is more then most. Something is always better than nothing.

My coaches general philosophy is low milage and doesn't want to cause injuries. I am slightly injury prone, and I have a bad hip, but it hasn't slowed me down much.

During XC season we peaked at about 38 miles a week.

800m48103 wrote:

Side note:

18:30 5k pr

4:50 mile or

53 400 pr

You got some speed that 53 is what caught my eye. Obviously the 4:50 and 5K are way back. You answered your own question on needing different work outs. You know what you got to do. Yes you got to up the mileage. Should be at least 40, but to go there now TAKE IT EASY and SLOW. Maybe a EASY long run pace 9 mile. Also a 6 miler some time and play with the pace on this run. Maybe 4 at one pace and go gentle negative the last two miles. No 2 a days yet. Now here is where everyone will disagree, I like negative split work. As I said I really like that 53. Id be real interested in your body carriage, foot strike, acceleration and gear changing. Id start you out with say..4 x 600. Your goin 350 at one pace and 250 negative..good rests between. Maybe your only goin 75 pace for 350 and then 4:12 pace last 250. Ill shut up now cause everyone is gonna scream.

Hey,

Running doubles is a great way for 800m runners to add miles.

It definitely would not hurt to do doubles. Just make sure that you are running a minimum of 25 to 30 mins on either run.

It will teach your body to come back and recover a little faster.

It will obviously drive more aerobic work within a week.

And it is a great way to increase your mileage while reducing the risk of injury.

I say go for it.

You can double on any day of the week, just stay consistent with it and make sure if you have a workout later that day to make the double run very easy.

Hope this helps!

No you don't need to jump up your mileage by running slow and easy one month before the season starts. You have done your base training and you roll with what you've got.

For an 800 runner, 53 isn't that great, but it is better than your other pr's(Assuming the 53 is legit). You need to include lower body lifts at least twice per week, scrap the upper body.

Some key ingredients you should work into your training:

1) Real speed work ie efforts less than 10 seconds with full recovery

2) FAST aerobic running. You don't need to increase mileage as you begin your season but do some of your aerobic running fast

3) Your strength isn't great. Before doing things like 1000's I would suggest a workout more geared towards someone like you: 3x10x100 starting a rep every 34 seconds(so if you run 17 on your 100 then you get 17 seconds rest). Take 3 minutes between sets of 10. In's and out's and cross fields will also give you similar effects

4) Eventually you want to work your way to pure 800 workouts: some of my favorites are 200's at goal race pace with 30's recovery for as many reps as you can go, 4x400 at goal pace with 4 minutes recovery, 6x300 cut downs

Then the mileage you have been running maybe just right if your injury prone. Over time as your body changes etc you should be able to handle more mileage even if its just 5 mpw more each year. Make sure you do the little things in regards to the hip. Don't slack off or it could come back to haunt you late in the season.

Didn't answer the second part of my question before about when your peaking for etc. But cruise intervals, tempo runs, and hill workouts are great way to work on a strong base for track. Strides a few days a week are a must. Your coach may already have you do stuff like this to start out the season i dont know. If you are injury prone maybe one hill workout a week such as 8x200m hill and a second workout where you do a tempo run for 3-4 miles plus something quick after like hill sprints, 150s or 200s atlernating the next week with a cruise interval workout like 6-8x800 or 4-5x1200 or 3-4xmile with 1-2:00 rest plus above suggestions for something quick after.

800m48103 wrote:

My coaches general philosophy is low milage and doesn't want to cause injuries. I am slightly injury prone, and I have a bad hip, but it hasn't slowed me down much.

During XC season we peaked at about 38 miles a week.

you might want to get your form evaluated by someone who really knows what they're doing. You shouldn't be injury prone in high school when you're running less than 40 mpw.

As far as training goes, you should be running 6 days a week, at around 30-35 mpw as long as your body can handle it. You need to improve your endurance in order to achieve your goals in the 800.

I will add running on Tuesday and Thursday mornings, probably 6 miles... as far as speed goes, I was a sprinter for 2 years. I havent been distance running for even a year now. Still building.

You won't improve anything with 25mpw of running. You will most likely fail to attain your February goal. If you want to improve, a) Increase volume to at least 40~50mpw (5k) b) Plan long term, i.e. focus on next season. Improvement does not happen overnight, so be patient. Not sure how helpful heavy lifting is going to be.

So let me get this, your season starts end of Feb. SO THATS OUTDOOR BEGINNING RIGHT! Didn't notice u saying your base was all in...this 25 miles stuff. The slow and easy running was suggested because we were talking about uping to maybe 40 miles a week. A 53 is not bad, what if we get him down to a 52 flat or 51.5 in a month. I got 2 HS guys, a 1:52 and 1:53 last year, this year we want state 1st and second. You can do all the lower body lifts u want and all the 100,s 200,s and 300.s u want, we will leave you like you are a dead man on the track. Outdoor basically starts after Simplot so end of Feb. State isn't like till June 1. WERE TALKING phases of training here! So U been doing 25 so now lets do doubles????? We will be peaking late May. The 800 is freakin brutal! How do you think you run the second half of a 800 or 1600 and go way negative...by doing leg lifts and focusing on 100.s!!!! Listen to all this crap, and we will open up 80 meters on you in the last half of the race.

Seeing as how a lot of us trained this way and we were all faster than your "amazing" boys I highly suggest you stop talking hypothetical shit and open your mind a bit. There are plenty of ways to skin a cat and training a speed based 400/800 guy takes a different recipe than an 800/1500