This year in track (I am a Sophomore in HS) I ran 4:44.7 in the 1600m and 2:08.96 in the 800m. I did not train during winter and I only averaged about 15-20 miles per week during the season. This summer I want to get serious about running and increase my mileage a lot before XC. What is the best way for me to do this and what do you guys am I capable of as a Junior in track and XC?
Thanks.
Become a higher mileage HS runner. End of thread
Build up to 20 mpw and youll run sub 19:30 by the end of the season
The common consensus here seems to be to do the summer of malmo. If you want to know what that is, then look it up on the search bar. I'm sure you also want a layout of how your season should go. I can't help you there, but I'm sure someone else here can give you a decent plan. Good luck. I was a low mileage guy all 4 years and I still ran some fast times
your potential in HS has as much to do with your speed as your stamina.
mileage alone assures you of nothing.
times have changed, it is no longer common to run high mileage in HS.
the top runners are generally doing 50-65 miles/week but also have the
ability to run a strong 4x 400 split (generally
These are 400m/800m miles. XC and 800m/1600m guys needs 40MPW, 30MPW is low mileage for track.
Consistent summer running will help you. You should be running everyday.
Joe Vigil says (and I'm paraphrasing a bit): "You eat 7 days a week. You drink [hydrate] 7 days a week. You need to breathe [run] 7 days a week."
Now, you have to build-up slowly over the summer. But, the Summer of Malmo says it as well: "Increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it."
I always say: "A bad run is better than no run at all." I've never heard someone say, "I wish I didn't run today," but I've heard many people regret NOT running.
So, put on your shoes, go out for a run!
dsrunner wrote:
times have changed, it is no longer common to run high mileage in HS.
the top runners are generally doing 50-65 miles/week
I"m not disputing your advice but have we reached a point where 50-65 mpw is NOT considered high mileage for a HD runner?
^^HS not HD
Times are changing wrote:
dsrunner wrote:times have changed, it is no longer common to run high mileage in HS.
the top runners are generally doing 50-65 miles/week
I"m not disputing your advice but have we reached a point where 50-65 mpw is NOT considered high mileage for a HD runner?
Correct. Actually, I think 50-65 is about exactly right for what I would consider "moderate mileage". High mileage for HSers is 65-70+. For the elite, mileage can approach 80-90.
Oh Malmo! wrote:
I always say: "A bad run is better than no run at all." I've never heard someone say, "I wish I didn't run today," but I've heard many people regret NOT running.
So, put on your shoes, go out for a run!
Sounds like a song lyric to me.
Born under a bad run.
Been down since I began to crawl.
If it wasn't bad runs,
I'd have no runs at all...
https://www.youtube.com/watch?v=BKY8KIt9kqcOnlySmartOneHere wrote:
Correct. Actually, I think 50-65 is about exactly right for what I would consider "moderate mileage". High mileage for HSers is 65-70+. For the elite, mileage can approach 80-90.
Thanks for a nice response. It's been a while since I coached HS, or at all, but I rarely had a runner do over 30 mpw in track or cross. I coached at a small school where kids had jobs and were also in the band, school play, etc. Most of my kids wouldn't have been willing to invest the time to run 50+ mpw but I guess I could have stretched out my more talented runners a bit. I figured I'd keep them healthy and save the high mileage stuff for college.