Developing speed, with the right training!

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19 years ago 04/11/2005 10:13pm EDT

Mondays: usually do about a 3 mile tempo plus some longer intervals on the track (800-1600)

Tuesdays: Shorter repeats on track (400m and will eventually work down to 300 and 200)

Wednesday: easy 3 plus strides

Thursday: Track meet

Friday: Varies, sometimes a tempo or fartlek run, or a easy 3 w/ strids if a meet the following day

Saturday: Long run/ Track meet

Sunday: Easwy shakeout run/ cross train/day off

I am also running about 5 miles at an easy-medium pace in the mornings 3-4 days a week.

My main focus is to gain speed as i head into the ppost season. My 3200m time is in the 9:40s, while my mile is 4:36, and my 400 time is just under 59 seconds.

I woudl like to drop my mile/800/400 times and get some speed which i believe will help he significantly in the 3200, which is my bread and butter.

Am i doing the right amount of speed work, Am i dong to much, or is there such thing as long as i feel healthy?

If you have any suggestions or criticisims on my training schedule, please let me know.

Thanks for your help

19 years ago 04/12/2005 10:27am EDT

re: runner32

19 years ago 04/12/2005 11:29am EDT

re: runner32

It sounds like your speed isn't the real issue but rather your strength. If you would just spend more time running (i.e. 6-10M at a time) more often then you would probably get a lot "faster". In your words you would be improving your speed, but in reality your improving the strength you have so you can actually use your speed. I would also recommend not working out as much...all those workouts each week. I do less workouts now than I used to and just focus on running a consistent amount each week and have gotten faster and faster off of just strength.

19 years ago 04/12/2005 11:54am EDT

re: c

Pure speed is overrated, especially in high school track. In theory (perhaps) a guy could run only 59 for 400m but be a 4:00 miler. Your anaerobic ability has a ceiling, your aerobic capacity does not. You work on some basic speed and then get that aerobic capacity up and you'll be able to run under 59.

19 years ago 04/12/2005 12:04pm EDT

re: runner32

Your schedule has 2 days of easy running and 5 days of hard running.

Reverse that and you might be on to something.

19 years ago 04/12/2005 12:12pm EDT

re: this is not good

That's way too much hard running, even if you do have 10-11 sessions a week. How are you still healthy?

19 years ago 04/12/2005 8:37pm EDT

re: Broadview Joe

I have never really been injured, strictly due to runing. I had a minor knee problem during the winter, but was also caused by basketball.

I usually feel pretty strong and rested throughout the week. After a tuesday workout i am usually a little tired or sore, but after an easy wednesday i usually feel fresh for a meet.

I dont really have any tough meets early-mid season, so i would like to train through them and when it gets down towards the end of the season, i will drop my milage.

Monday: intervals (200s and 300s)

tuesday: easy 2-3 plus strides

wednesday: meet, day 1 (1600)

thursday: easy 2-3 plus strides

friday: meet, day 2 (3200)

saturday: medium pace 5 miles or so

sunday: off

- this is what my plan is for the last 3-4 weeks of the season. I will also begin to cut out morning runs, and go to one-a-days.

Is it alright to train as hard as i have been for a few more weeks as lng as i dont get hurt? I feel pretty confident that i am not coming on to an injury.

19 years ago 04/12/2005 10:23pm EDT

re: runner32

19 years ago 04/13/2005 8:38pm EDT

re: ?

19 years ago 04/13/2005 8:48pm EDT

re: runner32

add wieght training...it will be the biggest factor in your success this season

19 years ago 04/13/2005 8:53pm EDT

re: runner 32

I would have serious doubts about you making it to the end of the season healty. You are running too hard too often.

I would offer more advice, but it seems that you have already made up your mind as to what you are going to do, and have already ignored othe people's previous advice.

Good Luck.

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