Training suggestions for a 1:57 high school senior? 45-55 MPW
Training suggestions for a 1:57 high school senior? 45-55 MPW
Buncakes411@TD wrote:
Training suggestions for a 1:57 high school senior? 45-55 MPW
That's plenty of mileage, you need to work on speed and speed endurance. Do some fast hill sessions, and track 200s and 300s.
What are his 400 and 1600 PRs?
The 400 speed is going to be the limiting factor. Will need a 53 or so to be in the 1:57 ballpark.
Hills.
4 x 200m repeats after 2-3 runs or workouts a week. Walk 200m back to start.
Build up to longer reps at RP. I really like (500/30 sec rest/300) x 2. The 500m should be run faster than an average pace, so for a 1:57, you should come through the 400 in 56-57, then hold for 1:10-1:11 for the 500m
I suggest you spend some time working out with the sprint crew working on mechanics and "pure" speed.
You may have reached your limit so time will tell.
Winkiedinkie wrote:
I suggest you spend some time working out with the sprint crew working on mechanics and "pure" speed.
You may have reached your limit so time will tell.
How in the world did you determine that? The only time we know is his current 800. My PB at 800 was the same as his, and my great deficit was aerobic conditioning. I ended up specializing in (much) shorter distances. The best way to tell what OP needs is to have an idea of as many of his current PB, 100-5k, as possible.
In short, in the base phase remember to work on your sprinting speed (50-200meter speed), including strength training, and do endurance training, varying the intensity.
More background info would be helpful, PR´s at different distances, the training you´ve done, when want to be in shape, and are you already 1:57 runner or is it your goal time