hey,
for those of you who have ran 9:20 or 4:15 or so during track season, what training did it take during the winter? mpw, workouts? mostly long runs and tempos?
hey,
for those of you who have ran 9:20 or 4:15 or so during track season, what training did it take during the winter? mpw, workouts? mostly long runs and tempos?
I ran 9:20 and 4:20 my senior year of high school. I didn't train much over the winter because I got a bad case of bronchitis in January that took me awhile to recover from. In January I basically did no workouts and maybe 40 mpw. In February I started adding in workouts, 1-2 a week, usually something like 2x10 minutes at tempo pace or some 1ks or 600s on the track at 3200 pace or slower. I also did a couple 1600m races, but sucked and ran really slow (4:42 and 4:39). I was still having problems with my breathing and asthma as a relic of the bronchitis, and it wasn't until March that I felt recovered enough to get into full training. In March and April I bumped the mileage up to 60 mpw and bumped the intensity up to 3 workouts/week, mostly long track intervals (3-4 miles worth of volume). I also did a lot of meets where I'd double or triple, tempoing the 3200 in 10:30 then coming back with an 800 in 2:04 or something for speed training. By the time the real racing started in May I was feeling super fit and ran 4:20 and 9:20.
cool thanks man
Op: what have you been doing? Any times from last year?
I was an 800m runner primarily in HS, but my teammate who ran 915 and 419 did about 65mpw that winter (I did about 55 with him each week).
Typically one workout per week focused on building strength, like 3x1000m@10k pace, 3xmile@5k, slow 400m jog (about 4 minutes rest). (I ran watching his back for that workout)
One day a week of something working a little on efficiency, like 4x4x200m, 30 seconds and 3 minutes rest between reps/sets. (He got to watch my back for that workout)
i ran 4:33 on i think 30 miles a week or so last year. Kind of a joke. I've built a good base this XC season with around 45-50 miles a week in season and during the summer. I was really pissed this XC season cause I didn't quite run as fast or as well as I wanted. I really don't wanna have that happen again hence this thread.
65 mpw is a good number that works for plenty of guys. I ran 9:10/4:20ish on that.
cool sounds good
Any one else got some stuff to say?