TEMPO RUNS

I mean PR for the 800 is 2:40

About 6:50 pace, but don't start off there. Try a bit slower first, and shorter, like 10 minutes or 2 x 5:00 with a break in between, and then go a little farther and a little closer to 6:50 each week. Don't go faster than that until you've run a new PR, and don't go farther than 20 minutes.

This is the correct answer, with one qualification: this assumes that you are in PR shape for the 1600. If you are not, you should adjust your time accordingly. At your age, you are probably always in PR shape, so this is not a big deal - and you can do a second for second adjustment for these purposes (if you think you could only run 6:00 today and not 5:50, move your tempo pace up by :10 from 6:50 to 7:00).

v-d-o-t wrote:

About 6:50 pace, but don't start off there. Try a bit slower first, and shorter, like 10 minutes or 2 x 5:00 with a break in between, and then go a little farther and a little closer to 6:50 each week. Don't go faster than that until you've run a new PR, and don't go farther than 20 minutes.

For your age, your times are very good. Yes, there will be some in your age group who are close to breaking 5 for the mile. Don't despair. I had similar times at your age and progressed well with 'the change.' 7th grade: 6m mile, 2:30 1/2; 8th grade: 5:50 mile, 2:18 half; 9th grade: 5:30 mile, 2:07 half --> switched to sprints, and ended HS with 800 PR of 1:58, 400 of 49 (didn't like 400), 100 of 10.8. One suggestion I have for you at this young age is to do RAW SPEEDWORK. Early training of raw speed reaps massive benefits down the line. This is what I did. I personally switched to sprints because I enjoyed them more but feel strongly that the early speedwork (hard reps of 30m - 80m with tons of rest) laid down a solid foundation that helps me with distance running today (for me distance = 5k at the most). Don't waste it, as you're still in a critical period of sorts.

Thanks so much guys, I am currently about to start runnin 20 miles per week fo my base, until i stat trainin with my team in early april. I just was running 15 miles a week. My new week will constist of 3 easy/ jogs, 1 long run 6 miles, 1 circuit and either a long hill or 5/3:00 farklet. Then later on in march, i will do some progression runs, tempo's (im not doing tempos until march) and maybe some intervals and some hills.

I do think Self Therapy makes a fair point - now is the time to work your speed. As a general rule, we all tend to move up in distance as we get older, so if you don't work your speed now, you never will.

That being said, being your age and being an 800/1600 runner, that should just happen anyway as part of whatever training your coach prescribes you.

ok thanks!

could u plz write a training plan for me? thanks

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HELLO ANYONE!!!!!!!!!!!!!!!!!!!

800/1600m runner wrote:

Thanks so much guys, I am currently about to start runnin 20 miles per week fo my base, until i stat trainin with my team in early april. I just was running 15 miles a week. My new week will constist of 3 easy/ jogs, 1 long run 6 miles, 1 circuit and either a long hill or 5/3:00 farklet. Then later on in march, i will do some progression runs, tempo's (im not doing tempos until march) and maybe some intervals and some hills.

This is a pretty good plan. You should try it and see how it works. No reason you can't start experimenting with tempo runs right now, though. Tempo runs go well with base training.

So: 20 miles per week, 6 days per week, 3 easy days, 1 long run, 2 days a mix of hills/tempo/basic fartlek for intervals. Keep it all under control, look at progressing the speed a little from week to week, back off when you need to, and in April you'll be ready to roll. Good luck!

Ok thanks!

800/1600m runner wrote:

HELLO ANYONE!!!!!!!!!!!!!!!!!!!

You already have a training plan, you don't need someone to write you a new one.

ok shut up before u get a beating

Self Therapy wrote:

One suggestion I have for you at this young age is to do RAW SPEEDWORK. Early training of raw speed reaps massive benefits down the line. This is what I did. I personally switched to sprints because I enjoyed them more but feel strongly that the early speedwork (hard reps of 30m - 80m with tons of rest) laid down a solid foundation that helps me with distance running today (for me distance = 5k at the most). Don't waste it, as you're still in a critical period of sorts.

you are in 7th grade. You dont need "speed" workouts or "tempo" runs. You need aerobic development. Add more mileage to your weeks and dont worry about how fast you are going.

Did you run cross country?

you are in 7th grade. You dont need "speed" workouts or "tempo" runs. You need aerobic development. Add more mileage to your weeks and dont worry about how fast you are going.

Did you run cross country?

Physiologically, there's less of a critical period for aerobic development. Priming the neuromuscular patterns for speed, however, is best done as early as possible during development. Yes, that means you should study the proper sprinting form and practice 30-60m dashes 1-2 times per week. It will pay off immensely for any distance.