Wat mileage should a 16 year old male,800-1500m athlete..could somebody make a sample schedule cus i coach myself..should it involve weights'plyometrics etc,Pbs 800 2.03,1500 4.15.Ran last july,,
Wat mileage should a 16 year old male,800-1500m athlete..could somebody make a sample schedule cus i coach myself..should it involve weights'plyometrics etc,Pbs 800 2.03,1500 4.15.Ran last july,,
There are lots of information out there; be it Pfitzinger's or Molvar's or Daniels' or whatever. At your age, it may not be a bad idea to try out variety of methods and experiment what suits you best. Perhaps most importaint aspects at this point will be; (1) once a week go for a long easy jog at liesurely effort, about an hour and a half or so, to develop your aerobic base and (2) at least one a week do some sort of exercise to maintain good speed, i.e.; power, flexibility, technique and nervous system. The (2) could involve (a) hill springing, (b) sprint drills, (c) relaxed striding or (d) fast down hill running. Something like that. Try to learn as many other types of exercises (intervals, repetitions, time trials, fartlek, tempo, etc.) and fill in. Don't forget to have plenty of recovery jog in between.
Of course, being the Lydiard disciple, I would like to see something like race-week/non-race-week schedule as follows but don't follow them to the exact word! Analyze your own reaction and play around with it. Your times look very solid. Make sure you enjoy running and have fun with it; then you'll go far.
Non-Race Week
Monday:Repetitions 3 x 1500m or 6 x 800.
Tuesday:Aerobic running 1 to 1.5 hours.
Wednesday:Time trial 3,000 meters or 5,000 meters.
Thursday:Aerobic running 1 to 1.5 hours.
Friday:Fast relaxed striding 100 meters by 10 times.
Saturday:Time trial 3,000 meters or 5,000 meters.
Sunday:Aerobic running 1.5 hours or more.
Race Week
Monday:Windsprints 100 meters by 6 to 10 times.
Tuesday:Easy fartlek 1/2 to 1 hour.
Wednesday:Time trial 1,500 to 2,000 meters.
Thursday:Fast relaxed striding 100 meters by 6 times.
Friday:Jog 1/2 hour.
Saturday:RACE.
Sunday:Aerobic running 1.5 hours or more.