Hey guys, I'm in the process of writing up my training plan for the coming winter months (live in Oz so everything is flipped), and was wondering what a decent amount of mileage was for a 16 year old 800/1500m runner.
Some info about me:
Age: 16
Height:6"2
Weight: 165lbs,
I would say 50 mpw is a good start.
br0ski wrote:
I would say 50 mpw is a good start.
absolutely. broskis posts are always good.
What mileage have you run in the past?
How many years have you run?
What are your first and second best times for 400, 800 and 1500m?
Do/Did you play any other sports? How long ago?
With no information and six months to build up, I agree you should get to 50 mpw.
anything under 150 mpw or you're a hobby jogger
Not true. He is an 800 runner. On Letsrun, they get special hobby jogger dispensation to run between 140 and 149 mpw as long as they do 3 or 4 workouts a week.
%@lkdzv0u93 wrote:
What mileage have you run in the past?
How many years have you run?
What are your first and second best times for 400, 800 and 1500m?
Do/Did you play any other sports? How long ago?
With no information and six months to build up, I agree you should get to 50 mpw.
Dude I'm so sorry, I put up a big spiel about my running, PBs etc, but lets run didn't post them (you can see with the comma after my weight I still had more to go), so I'll just answer your questions.
Past Mileage? During track season I never go past 40km a week, I really try to focus on quality sessions on hard days and really easy runs on easy days. I throw in sprints of some form every day to keep my speed in check. For some workouts I rank before my season finished:
http://www.letsrun.com/forum/flat_read.php?board=1&thread=6376878&id=6376878During last years base, I got to about 60km a week, but due to school commitments couldn't get more than 3 weeks in a row in.
How many years have you run? This will be my 10th year of running :) Started in the junior system and I'm one of the few who's stuck around. Didn't start training properly until around 2012 though, and only in 2014 did I run my first base, as I played soccer for 10 years as well :)
PBS:
400: 52.high/53.mid (both run solo in training, no blocks)
800: 1:58.3/1:58.5
1500: 4:04/4:08
3000: 9:21/9:30 (both times run on grass)
5000: 17:01/17:05
Other sports? Soccer. I still play occasionally for my school team maybe once a month when we have a knockout game but that's about it.
I feel like I really have the potential to do well in track, but I'm also really focused on my academics at the moment as it's my final year of school and I have big hopes academically. I'm very conflicted in that sometimes I want to run big mileage, but then other times I start getting a little anxious about whether my body can take the stress, because it's never done more than 60km and has never done doubles or anything.
I would try to get up to 70-75 km per week. Keep the short sprints every other day or so to keep your speed there. Do drills every other day as well. And if you can throw in some weight lifting. You dont have to push yourself hard in any of these aspects, but together they will get you in shape.
This is not meant to be weird and creepy, but am I correct in assuming you are SM, and you are from NSW? I'm only guessing because, if I'm correct, my kid has run against you, so I have a good idea of who you are (very generally, just from results, I mean).
Don't you trust your coach enough to discuss these matters (I don't know who that is, of course)?
You are physically strong, have decent speed, but have bad endurance. Your biggest bang for your buck will come from gradually building endurance, and finding out what works for you with regard to that.
Does the idea of going for a half hour or longer run fill you with dread, boredom, or you reckon there's no way you could do that? Do you lose it in the third lap of the 1500? You fall way behind in cross country races, and make up some ground near the end?
Endurance, my friend, is the key to your problem. You don't have the blazing speed to make up for its lack. It is why it has taken you so long to break 2 in the 800. Congrats, BTW, on persisting, and achieving that. You could get your 1:56 with more of the E word.
Good luck for 2015.
Lydiard is God wrote:
This is not meant to be weird and creepy, but am I correct in assuming you are SM, and you are from NSW? I'm only guessing because, if I'm correct, my kid has run against you, so I have a good idea of who you are (very generally, just from results, I mean).
Don't you trust your coach enough to discuss these matters (I don't know who that is, of course)?
You are physically strong, have decent speed, but have bad endurance. Your biggest bang for your buck will come from gradually building endurance, and finding out what works for you with regard to that.
Does the idea of going for a half hour or longer run fill you with dread, boredom, or you reckon there's no way you could do that? Do you lose it in the third lap of the 1500? You fall way behind in cross country races, and make up some ground near the end?
Endurance, my friend, is the key to your problem. You don't have the blazing speed to make up for its lack. It is why it has taken you so long to break 2 in the 800. Congrats, BTW, on persisting, and achieving that. You could get your 1:56 with more of the E word.
Good luck for 2015.
Ahahah that came across a tad creepy but yep, that's me!
Definitely not a matter of trust, if it wasn't for my coach I wouldn't be where I am today, he's taken me to the next level-especially in my 1500's! Just looking at getting some secondary opinions, as I won't be able to train with my squad as much over winter due to school and will have to do much of my training alone. I'm also trying to learn more about running in general, because at some point I'd like to take up (long long into the future) coaching as well, and I think it's good to know the theory behind what I'm doing instead of just blindly following a program.
I definitely agree with you in regards to endurance, and my coach and I have known its been a weak point of mine for a while, hence why I'm looking at building a big base this season :) But yes, I definitely fade in cross country, and I'm really aiming on working on XC season this year!
Don't think it took me that long to break 2 actually, broke it in Feb 2014 before anyone else here but everyone forgets that run because I ran a 2:04 at the following nationals and didn't break it again until December! But thank you, it did take a lot of persistence to get it back down again, and it certainly wasn't the most enjoyable racing period I've had, but hopefully it's staying down now :)
It's great to have the opinion of someone who's seen me race put in their opinion, really helped consolidate my need for endurance in order to hit those times I want to run!.
Thank you for your insight, and best of luck to your athlete this coming winter season!
br0ski wrote:
I would try to get up to 70-75 km per week. Keep the short sprints every other day or so to keep your speed there. Do drills every other day as well. And if you can throw in some weight lifting. You dont have to push yourself hard in any of these aspects, but together they will get you in shape.
Thank you br0ski, I was thinking that 70-75 figure was what I'd be looking at :)
Didn't mean to cause any offence by the way-re:a tad creepy, was just a little bit shocked to see someone on here who knew so much about me as an athlete!
Confused 800/1500 guy wrote:
Didn't mean to cause any offence by the way-re:a tad creepy, was just a little bit shocked to see someone on here who knew so much about me as an athlete!
None taken. Anonymity is difficult when you state your age, and run a specific electronic time on a Thursday in Australia!
A propos to one of your previous posts, remember that the traditional long run, easy runs, a variety of faster and shorter runs, long intervals (especially 10k pace) are all 'quality' ways to build endurance.
It's misleading and unhelpful to always think of 'quality' as full-on anaerobic work. That will get athletes not blessed with frightening speed and tons of IIa fibres only part of the way.
Most require long-term development of the aerobic systems for maximal performance. The relative mixture of methods utilised to achieve this is up to you and your coach. XC season is an excellent time to experiment with just going out and running more than you have been.