Will my training result in 9:25 3200m and 4:25 1600? Input please

First of all I like that you seem to be really trying to adapt to your coach's plan, that you keep detailed records of your training, and are seeking additional knowledge.

I don't like the question in your subject line because training alone doesn't produce any particular performance. One of the biggest differences I have observed between the very good high school runners and elite high school runners I have coached is that elite runners believe in themselves and the very good runners tend to believe in their training. Elite runners weather a poor training session or even several sessions without doubting themselves where the very good runners will immediately doubt themselves after even one poor session. Your mindset is the product of your life experiences.

Coaches can help in how they choose to add to those experiences both directly and indirectly, but your mindset is not easy to change. Protecting your thoughts is crucial to changing your mindset. Hopefully, your coach helps you regularly rephrase things if it's only as simple as changing from "I can't ..." to "I haven't ..., but I will". We continually place limits on ourselves by what we say and think about ourselves. Being self-deprecating can be a great way of putting others at ease in social situations, but thinking in those terms about ourselves as athletes isn't helpful.

There are many articles and books out there can could help you establish a champion's mindset. I think "Running Within" is a great resource. It's important to note that the truly elite runners I have coached (top 20 nationally) have never needed assistance with their mindset. A resource like this has been far more useful to those trying to go from all-conference to all-state in my experience.

With regard to the details in your training, I would suggest that you increase the volume of your hard efforts - increase to 4-5 mi of tempo work with far more consistent splits, eliminate 15-20 x 200m at this point in the season, and increase VO2max-type intervals (n x 1k at 2 mile pace).

It's also not clear to me what the objective is of 12 x 75m strides; though, I suppose if you're working on basic mechanics and someone is providing feedback it might be fine. However, that seems a bit much if you're really working on the neuro-muscular system at/near peak load. I would associate 12 x 75m more with a hard day for a 4/8 guy than a 16/32 guy, but realize there are many roads to Rome.

You also don't mention much about your recovery intervals. Some like to make them active where you jog during the recovery. I had guys do them with and without recovery, but don't believe there's a huge difference in benefits. Intellectually, I think there are great reasons to make them active but I can't say I've seen a difference in performance as a result of doing intervals with or without jogging. However, the length of the recovery has a huge impact on the effectiveness of a workout.

Early in the pre-comp phase I like to keep recovery on VO2max intervals (800m , 1000m, or 1200m) to be equal to the time spent running. During the competitive phase, I think reducing recoveries to ~2:00 minutes for these intervals is very helpful to bringing about great performances in 4-6 weeks later.

Note that these kind of details are only a part of an entire training plan and are not independent of everything else. I bring these points up only to give you something to think about.

Find time to talk to your coach regularly about your training and why he has you do what you do, not in a questioning his authority manner but rather in a seeking to understand manner. I know many great coaches that believe in their plans, but know those plans are always better when adjusted to the individual. As you understand what each workout is suppose to accomplish and can provide insightful feedback to your coach on a regular basis, your training will improve. Furthermore, that dialogue will increase the trust between the two of you, and you will probably gain more influence over your training, influence that is also informed by the philosophy that forms the basis for the entire plan.

You've had a fair amount of success for a young runner. I expect that is a product of your efforts and abilities along with a reasonable training plan. I doubt you're in a truly horrible situation. Developing a champion's mindset along with developing a deeper coach-athlete relationship will get you to your goals. Keep us informed about your progress!

Thanks for the reply! And yes, my goal for this season above all else is to become confident with racing again. I believe that I can do anything I set my mind to, and i want to have that belief correlate on the track.

As far as i know, I have some intolerance to foods and would get sick to my stomach and have to use the bathroom nearly every time I ran, and without fail, nearly every race this season. That took the fun out of racing for me, and gave me a mental excuse for being beaten and I hate that. After many messed up races, I am currently on a diet where everything that i could possibly react to has been eliminated (so im eating mostly beans, rice, fruits and vegetables, with some lean meats) and next week i will slowly introduce one thing at a time to see what I react to. I really hope that takes care of it, because i hate racing right now, because every time i race, mid race my focus slips from position and strategy, to "I am going to the bathroom". Not the nicest thing, but If i have to cope with It, ill do do my very best.

As for rest, Coach would have me do the same amount of rest as I ran, walking, or full recovery as he called it. I have yet to understand why, but for the most part, I do it. On the last 600 workout i did, he wanted me to do a 600 walk recovery, but I was not taxed from the workout at all and was completely recovered by 80 meters of walking, so i only walked 200. It felt nice and I asked him if he wanted me to more repeats because if felt great, but he said no and talked to me about how i needed to be fully recovering between intervals so that I wouldn't burn out midway through the season, thus the long rest.Personally I dont understand why you would need to walk more if you are COMPLETELY recovered already. He said we will get down to doing a 200 walk rest by the end of the season, but I have asked before, he doesnt think i can rest less and still be healthy. If it were up to me, I would shorten them a little, but again, I dont wish to go behind my coaches back, so i may have to do what he says. If he were willing to compromise at all, but still wanted to do it this way, i would probably understand. But he only goes off of what he was taught over 50 years ago, and refuses to hear otherwise. Mid season the toughest workout I will get is 4x400 @ mile pace with 200-400 walk, as slow as possible, and 5x800 @ 2-mile pace with 400 walk.

For an additional note, I dont mean this in a cocky or overly confident way, but I am the fastest runner in the mile up that he has ever coached. He constantly tells me that his plan worked for another runner who broke 10, but I don't see how that means it is the best plan or will even work effectively with me!