My pr in the 16 is 4:50 and I wanted to know what are some good workouts that I can do to help me finish of the spring season with somewhere around a 4:35 16. My biggest problem is definitely speed and I run 30-40 mpw.
My pr in the 16 is 4:50 and I wanted to know what are some good workouts that I can do to help me finish of the spring season with somewhere around a 4:35 16. My biggest problem is definitely speed and I run 30-40 mpw.
Mon:10 mile long run- try to progress over second half
Tuesday: 6 miles easy + strides
Wednesday: 1 warm-up, 5-7x1000 (increase as season progresses) @ 3:40 (speed it up as neccessary) with 1 min jog between, 1 cool down
Thursday: 6 miles easy
Friday: 6 miles fartlek (3 on 1 off), progressive run, or easy depending on how you feel
Saturday: Track workout (always 1 up and 1 down): earlier in season, 14x400@ 82ish, 16x300@ 60ish with 30-60s rest (shouldnt feel all out), later in season: 8x300m@ 50, 12x200@32, with 40-80 seconds rest
Sunday: 3-6 mile easy run or off depending on how sore you are
A lot of the workouts are intentionally vague because everyone is different and it is really hard to get a gauge of your abilities. The 1000's workout is probably the most critical workout for you at this point, but as you approach your race, shorter track repeats at race pace or faster become useful to sharpen your speed. Also, don't forget strides early in the season, they help prime you for the tough track workouts you will do later.
Hope it helps wrote:
Mon:10 mile long run- try to progress over second half
Tuesday: 6 miles easy + strides
Wednesday: 1 warm-up, 5-7x1000 (increase as season progresses) @ 3:40 (speed it up as neccessary) with 1 min jog between, 1 cool down
Thursday: 6 miles easy
Friday: 6 miles fartlek (3 on 1 off), progressive run, or easy depending on how you feel
Saturday: Track workout (always 1 up and 1 down): earlier in season, 14x400@ 82ish, 16x300@ 60ish with 30-60s rest (shouldnt feel all out), later in season: 8x300m@ 50, 12x200@32, with 40-80 seconds rest
Sunday: 3-6 mile easy run or off depending on how sore you are
A lot of the workouts are intentionally vague because everyone is different and it is really hard to get a gauge of your abilities. The 1000's workout is probably the most critical workout for you at this point, but as you approach your race, shorter track repeats at race pace or faster become useful to sharpen your speed. Also, don't forget strides early in the season, they help prime you for the tough track workouts you will do later.
I'm sorry but this training is not very good.
You need to look at a program as a whole, not just good workouts. Start by asking your coach.
Phase 1: build up mileage, long run and do strides a few times a week. Be consistant and don't skip days.
Phase 2: keep building up your mileage & long run. Add hill repeats, Fartlek & tempos.
Phase 3: transition in some work at current date pace. Start racing into shape. Keep that tempo and long run in as your racing allows. Only need one hard workout a week.
Phase 4: start working in some goal race pace efforts. Work with the sprint group once a week. Focus is on doing everything you can to race fast, not training.
Do the little thing others aren't willing to do. Sleep 8-10 hours every night. Eat right, stay hydrated and buy into your program. Trust goes a long ways.
I was in a similar place last year.
8-10 x 1000s @ 3:20ish was one I dreaded but remember. Minute rest.
2 x 400 @ 62
3-4-6-4-6-4-3 was killer I forget the 3s but 60-1:31-59-1:27-58 for the 4s and 6s.
Note my coach was very old school, oh and after every non track run we ended with 150m accells usually 3-4