EASY RUNS TOO SLOW?

When these questions come up, I pretty much always err on the side of going too slow.

But this is sloooow. Probably too slow. I don't know if that is the thing holding him back or not, but it could be. At least see what happens when he starts running around at 9 minute pace. That is slow, but I don't think too slow. Still, I'd say most people with those 5k times that are running slow are more like 8 minute pace. Maybe 8:30.

What is his progression in track? Improvement anywhere? How are his workouts? Injuries or illness? Is he happy?

Too many factors to blame any one thing. Plus sub-17:30 is a decent level, probably scoring team points. The kid is doing something right. Not everyone wants to be the next Pre.

Is he friends with those slower guys - a lot of kids join cross-country for the social aspect

That is really slow. But I think there's something else going on, or maybe not going on. Just the process of closing in on physical maturity should create more improvement than he's showing.

The term "junk miles" comes to mind. Easy should be easy but you need to get his heart rate to a point where it is a certain percentage of maximum.

Find out if he has a heart rate monitor or if his parents will spring for a watch with that option. If not have him run a few laps take his pulse if it's too low tell him to speed up and keep checking to you get in the correct zone. That's his new easy run pace.

The other issue could be is this kid really doesn't care about his times.

You have to coach to their level of desired result NOT your level.

There's more to coaching than giving workouts. Any monkey can give out the workout for the day. Chop chop earn your money big guy.

he cares a lot, he gets stressed he is running to slow and he is really good friends with the top guys, just says he cant run faster than 10-11 min pace on easy days, but can pop out tempos where he should. He even did half marathon race in 1:03

1:23*

has anyone done this? wrote:

1:23*

That actually seems more or less in line with his race times. Does seem really strange that he shows zero improvement from Freshman thru Junior year, especially if he's logging regular 50 mile weeks. Hopefully that doesn't frustrate him too much... Does he do track or much off season work? How is he at shorter distances?

does track, same thing 10:40s freshman 10:40's now.

has anyone done this? wrote:

...He even did half marathon race in 1:03

No he didn't. I don't believe this. 1:03? That should narrow it down.

No 1:03 half marathoner does 10:00 minute miles for long runs.

For one thing, he is very slow-twitch for a youngster. Most 10:4x kids can't touch 17:18, much less 1:23.

He might benefit from upping his mileage, and extending tempos. Strides every other day, but not a lot of mile-5K pace stuff other than races.

has anyone done this? wrote:

A kid i coach is a junior his 5k PRs are

Freshman: 17:18

Sophomore: 17:15

Junior: 17:21

He has always done easy runs at a 10-11 min pace, honestly sometimes i think itd do more if he just walked them, he runs with the guys who cant break 25 on his easy runs.. Is he doing them too slow?

He does about 50 mpw

Oooof. Not a good progression. As a freshman he showed some promise to be a scorer.

My 12 year old daughter (24:10 5K) runs 10-11 min pace and I think it's too slow.

Seriously, I think he's really a baseball player; ever see how those guys jog around the field?

It's quite hard to run as slow as 10-11 min pace for anyone that runs under 20 min fir 5k.

has anyone done this? wrote:

A kid i coach is a junior his 5k PRs are

Freshman: 17:18

Sophomore: 17:15

Junior: 17:21

He has always done easy runs at a 10-11 min pace, honestly sometimes i think itd do more if he just walked them, he runs with the guys who cant break 25 on his easy runs.. Is he doing them too slow?

He does about 50 mpw

It´s slow, but other than that how´s his training has progressed during last years, if any? He should have been getting better even with that slow runs if the training is progressive and in balance. 50mpw isn´t very much for a 5k runner, is he motivated for some real progressive training.. There´s some natural talents that are fast with really low mileage, but for most of us the hard work is the only way, you know.

Yes. He's doing little more than walking. 10-11 minute pace is reaaally slow for a guy of his speed. More like 7:xx. Probably even faster assuming these are cross country 5ks on grass. Don't suddenly force this on him and let him take slow recovery days here and there. But slow is like 7:50s. MAYBE 8.

Coach, describe the rest of his training. You say he claims he, "can't" run faster on easy days. 35 years ago in HS, we often ran two meets, two hard workouts and a long run for 70 mpw. The best thing we could have done would have been to run the other two days at 10-11 min pace. How much sleep does he get? How is his diet?

If he is has a quality workout or two each week, and a race, then the slow pace on easy days shouldn't matter even if it is basically walking. Many elite Kenyan runners have said they will go as slow as 9 minute pace during recovery runs. I would be more interested in knowing what he is doing for speed work, tempo runs, etc...before I worried about his easy day pace.

*&hu8er4ut90 wrote:

Coach, describe the rest of his training. You say he claims he, "can't" run faster on easy days. 35 years ago in HS, we often ran two meets, two hard workouts and a long run for 70 mpw. The best thing we could have done would have been to run the other two days at 10-11 min pace. How much sleep does he get? How is his diet?

Agreed, I have watched other HS programs running 2 meets per weeks and squeezing in 2 workouts on top of that which is over the top.

we do 3 quality speed days (400s, 800s, 1000s) 1 long run (12 miles) and one tempo run a week and the rest are filled in by 2 easy runs each day. I have him run with our 16 min guys for the 400s 800s 1600s bc i want him to improve