Really love running but not good at it

Talent, perhaps.

Alright that makes a lot of sense. I didn't exactly factor in the heat, it's usually 75-80 even at 5 AM where I live. Also, you're correct. I probably shouldn't push things. My speed isn't very developed (2:16 800m), so the faster repeats really help. The 200s sound like a good alternative, but how many reps? 20? Thanks for your advice, really appreciate it.

20 might be pushing it considering your total volume doesn't sound all that high. If you are on the track something like 8-12x200 with a 200 jog, either continuous or maybe break it down into sets with a break in between. I prefer doing it on the roads as 30s on/1 min off so I'm more concerned about relaxed speed then hitting a time/pace. Maybe squeeze the pace down the last few reps, but none of this should be too difficult.

Maybe you are adopted? Or perhaps your mom is a heifer?

Run more.

Those are rookie numbers. Ya gotta get those numbers up.

Alan

Since I assume you are doing base training for fall cross country, you shouldn't be doing a lot of speed repeats. Stick to two workouts per week, and don't do intervals much faster than your LT pace. Make sure to do tempo runs and maybe cruise intervals, which are at or a little bit faster than your LT pace. Do many strides as well. Right now you just want to develop a huge aerobic engine so once you start speed workouts during the season, you'll be ready to respond to the intense intervals. Also your long run is way too fast. Increase the length of the long run and take it slower, and don't do so many doubles. Maintain the same mileage though. You may believe that quality is what makes you improve, but easy mileage is what you should spend most of your time doing right now and is very important as well. Make sure you give yourself plenty of time to rest after workouts, because that's when you actually get better. This also means taking it slower on easy runs when you are tired (but go faster when you feel good). Easy runs should be easy but not too easy, and not too fast either.

Hope this helps, good luck!

This is a 6-2 14 yo sleeping 7 hours a night and running 55 mpw.

OP, sleep more and just relax and keep doing what you are doing. Be patient.

Feeling hopeless wrote:

Might have forgotten to mention I am turning 15 the day of states.

You're doing great for 14.

You'll be breaking records in a couple more years.

Just give it time and be patient.

Was already stated but weekly mileage is way too low to be doing doubles almost every day.

Stick with singles up to around 55-60 miles/week IMHO.

Good luck OP. 18:02 is a very decent 5k time for a 14 year old.

Kid probably hasn't even finished puberty. SOMEONE BAN HIM PLEASE. SAVE HIS SOUL.

Thank you. I have heard of lots of people saying to do a 4-6 mile tempo run. Would running it at around 6:10-6:20 pace be sufficient? With an 18:02 5k that puts my pace at around 5:50, so 30 seconds slower? Thanks for the advice. I do doubles because the humidity of where I live is almost unbearable and within about 40 minutes of running I am completely drenched. So much so that my shorts become cold when the sweat dries, so I do doubles on easy days. Is it smarter to try my best at, say, a 10 mile run each day?

Feeling hopeless wrote:

Thank you. I have heard of lots of people saying to do a 4-6 mile tempo run. Would running it at around 6:10-6:20 pace be sufficient? With an 18:02 5k that puts my pace at around 5:50, so 30 seconds slower? Thanks for the advice. I do doubles because the humidity of where I live is almost unbearable and within about 40 minutes of running I am completely drenched. So much so that my shorts become cold when the sweat dries, so I do doubles on easy days. Is it smarter to try my best at, say, a 10 mile run each day?

I think you'd do well by dropping the easy-doubles entirely and keeping the same weekly mileage with longer single easy runs. If you want to double for mileage then maybe add a shortish easy run on a workout day

Are you running every day, or even six days/week? If so then I don't see why you'd need 10-mile easy runs to get your mileage in.

I think you are thinking too much about the tempo pace. It can just be a "fast but comfortable" pace, especially if you're in a place with some rough summer weather.

Good luck.

Feeling hopeless wrote:

Thank you. I have heard of lots of people saying to do a 4-6 mile tempo run. Would running it at around 6:10-6:20 pace be sufficient? With an 18:02 5k that puts my pace at around 5:50, so 30 seconds slower? Thanks for the advice. I do doubles because the humidity of where I live is almost unbearable and within about 40 minutes of running I am completely drenched. So much so that my shorts become cold when the sweat dries, so I do doubles on easy days. Is it smarter to try my best at, say, a 10 mile run each day?

The tempo doesn't need to be at a set pace, especially in the summer. Just pick it up to a fast but comfortable pace and hold it there until it starts getting hard. I would say 6:10-6:20 is a bit quick especially in the summer.

You need to work in the miles, especially when it's hot out. Don't jump straight to 10. Work in some 7-8 milers into whatever you normally do, then work towards doing that much every day, then work in doubles. Eventually when you are doing something like 8/4 every day you can do a couple of days where the longer run goes towards 9-10 a couple of days a week.

I'll give you a sample week from probably the best buildup I've had. I was a 29:xx 8k guy in college (Division III...) and ran in the mid 27s a month after this:

Mon AM: 3 up, 4x3 mins on/2 mins off @5k-10k effort (up a slight grade), 2 down PM: 4 easy

Tues AM: 9 easy PM 4 easy

Weds AM: 9 easy PM: 4 easy with strides

Thurs AM: 2 up, 21 min tempo (3.42 miles), then 4x1 min on/1 min off at a faster (~3k?) pace, 3 down PM: 4 easy

Fri AM: 8 easy PM: 4 easy

Sat: 5 easy with 6x10s hill sprints with walk down+ a minute at the bottom

Sun: 13 easy/moderate

Total: 80 miles

Easy runs were probably in the 7:30 range (maybe slower for the PM runs), but I didn't wear a watch for any of them, so they might have been faster.

Wow! This looks like a great plan. I'll try something like it and see where I go. I'll keep the thread going each week. I have a timed 5k this Wednesday because my coach wants to see where I'm at. To be completely honest, I could probably do 8 miles in the AM and then 4 later in the day.

Oh, I take Sunday off for religious reasons and for family matter. In the past 2 years I haven't taken more than one day off except when I had laryngitis, so I'll move the 13 mile run into my weekly training. Coach usually has us run 5 times a week, so I'll hopefully have Saturday off.

Feeling hopeless wrote:

Oh, I take Sunday off for religious reasons and for family matter. In the past 2 years I haven't taken more than one day off except when I had laryngitis, so I'll move the 13 mile run into my weekly training. Coach usually has us run 5 times a week, so I'll hopefully have Saturday off.

You need to build up to that, of course. That particular week of training was after 3 months of mileage consistently in the 55-70 range, and that was my highest single week total of that buildup. Consistency is key. I had a 7 week stretch where every week was in the 68-80 range before I popped a huge personal best.

Doubles are still beneficial just in different ways compared to singles. For now I would stick with them just on your easy days, not on the hard days. 2-3 times per week is all you need for doubles if you are running around 55 mpw at the time. You would not need to do a 10-mile run each day if you keep your long run at about 20-25% of your total mileage. So if you are doing 55 mpw:

Mon: 6, 4

Tues: 8 (workout)

Wed: 6,4

Thurs: 7 (workout)

Fri: 6,3

Sat: 11 - EASY LONG RUN

Sun: off or a couple easy miles

That's just an example. A 4-6 mile tempo would be good, but as you increase the distance of the tempo you must be sure to slow down the pace as the length and run by feel. I'd say you could do a 6-mile tempo at around 6:30 but a 4-mile tempo at about 6:10. ALWAYS depends on how you feel. My 5K PR is 16:46 and I do 4-mile tempos at around 5:55 pace when I feel best, so make sure you don't go too fast. And if the heat/humidity is a problem, my advice would be to go when the conditions are optimal or go indoors. I do hate heat as well, it makes workouts much more difficult. That's why I like to do my second in the afternoon, because it's shorter than my morning run.

And make sure to take your long run easy. I can't stress that enough. Do your easy runs at around 7:20 to 8:00 pace depending on how you feel, slower if needed. Long runs are no different. Doing a long run way too fast takes a huge toll on your body if you do it too frequently. I do my 12+ milers at around 7:10 to 7:30 pace.

Lastly, the second workout of the week is optional, only do it if you are not feeling too tired. I'd refrain from another tempo run, instead opt for a workout like cruise intervals (simply intervals at or near tempo pace with short rest) or hill sprints (like 10 x 30 sec up incline). Remember that speed intervals (like race pace or faster workouts) will be done during racing season and what you are doing right now will prepare you for them. DON'T do them during base training, as you will likely peak too early and burn out in the late season. I made that mistake and ran a minute slower than my PR at the state meet.

Good luck and I hope this clears things up; remember to talk to your coach and seek help from numerous sources too.

Join a running store running group, and you will find many,many 40 years+ bald men to run with.

This is why wrote:

Feeling hopeless wrote:

Might have forgotten to mention I am turning 15 the day of states.

You're doing great for 14.

You'll be breaking records in a couple more years.

Just give it time and be patient.

Don't know any 14 year olds who talk about having 'never doped' and 'don't plan on doping'.

Sounds to me like a 30-40 year old to me, with the maturity close to the claimed age group.