My PR last season was 4:24. I have until the beginning of June to run sub 4:15 to get a full ride scholarship. Im running 60 mpw right now with a tempo once a week. What are some other things I could do to maximize the chance for me to run 4:15?
My PR last season was 4:24. I have until the beginning of June to run sub 4:15 to get a full ride scholarship. Im running 60 mpw right now with a tempo once a week. What are some other things I could do to maximize the chance for me to run 4:15?
Sun Long run. 30k in 2 hours
Tues hill reps
Thurs fartlek
Sat tempo
Mon,wen,and Fri double as many easy miles as possible
hewihekenrjkr wrote:
My PR last season was 4:24. I have until the beginning of June to run sub 4:15 to get a full ride scholarship. Im running 60 mpw right now with a tempo once a week. What are some other things I could do to maximize the chance for me to run 4:15?
Hey, I wouldn't put so much pressure on yourself to run that time. You have a shot, sure, but what happens if you run 4:16? Are you a failure then? It's one second slower, and still really great for a high school athlete.
Another word of advice, there seems to be an obsession with student athletes and getting a "full ride." Would you prefer a full ride at a bad school over a half ride at a great school? You're setting all these goals with no wiggle room. Very few athletes get full rides at a truly quality school running a 4:15 mile, at least any school trying to build a total program.
My advice: come up with a plan A and a plan B. Plan A is free school and 4:15, but you need to be prepared to accept something a little less than that and feel good about yourself moving forward. I would just focus on each day trying to get incrementally better and if the right race comes along, then go for it. Don't be the guy that goes out and tries to run 4:15 pace every single dang race and crash and burn. Switch up the distances too, don't define your senior season with one single tick on the clock.
Since you didn't ask for my advice, I'll also mention that I think you should keep the tempo runs going. Maybe get them up to about 6 miles. You're going to want consistency here, so try and get one in every two weeks. I'd probably keep them going all season until about two weeks out, maybe a week and a half. Split your season into thirds, focus on some lighter speed with longer rest, maybe a couple fartleks with full rest, then some longer hills. No longer than 2:30/800 meters, whichever comes first. Then after than try to get in some longer intervals like mile repeats and 1ks. Don't overdo that, keep it to 2 or three hard efforts here, then finish the last 3 weeks of your season with some sharpening workouts. Do what feels right. Most people like 400s, 600s, faster intervals. Some people really like 200s and faster end things. You're going to want to feel confident in whatever you do so make sure it's something you agree with.
DISCLAIMER: You probably have a coach that you could talk to about all of this. It will help to have someone overseeing your day to day efforts.
hewihekenrjkr wrote:
My PR last season was 4:24. I have until the beginning of June to run sub 4:15 to get a full ride scholarship. Im running 60 mpw right now with a tempo once a week. What are some other things I could do to maximize the chance for me to run 4:15?
A 4:24 mile as a Junior is a nice time. I think you know what your doing. I'd suggest making clear the phases of training into May and of course peaking for the big dance races you are targeting. If your not running indoor right now then you may be a bit out of season. What I mean is ...well Salazar has some good videos on phases, like 15 or 17 weeks that make up 3 phases. If I remember right. For example America Fork guys start around 3rd week of May, targeting Sept 1st where they have 750 miles in. So about 13 weeks. Now they got Sept and XC state is Oct. 19th. I do like workouts like the 5x1000 and then into negatives where you go 700 at one pace and change gears for the last 300 of each 1000. The Bernie Montoya WOW repeat 2x1600 on video, is flying at 4:00 flat pace. Say a 4.1 mile Tempo, (the .1 is run first before the starting line of the 4 just to get you on pace) and then getting you down to 5:15's, 5:12's and 5:08's. Maybe finally going after the last mile negative/faster than the first 3 miles. What is your long runs and what is your easy and hard long run paces? You got any access to altitude? Probably 65 a week could do it. Patrick Tiernan describes a favorite progression run of his ending in 10 min Tempo pace off 90 min run. Of course you need to water that way down. Again, a 4:24 is a good time, eat take care of yourself, get naps. Plan and organize, think and use your head. Good luck, I think your gonna go sub 4:15...take care.
hewihekenrjkr wrote:
My PR last season was 4:24. I have until the beginning of June to run sub 4:15 to get a full ride scholarship. Im running 60 mpw right now with a tempo once a week. What are some other things I could do to maximize the chance for me to run 4:15?
I went from a 4:24 to a 4:16 my junior to senior year of highschool without really changing anything in my training except a little bit more mileage. Unless you ran a 4:40 freshman year and a 4:30 sophomore year and you think running 1:57/9:15 is also in the cards I’d say just keep doing what you’re doing and the 4:15 will come in a fast race. I agree with an above poster, it doesn’t hurt to get your tempos a little longer, 6 sounds pretty good. Best of luck!
He is in HS, only training for the 1600. If you want to mention ASAL, he is on video answering the Tempo distance for HS runners...and he is talking about training for XC. What about repeat 400's and 800's? His rest periods between etc.
Google..... Videos-Alberto Salazar Q and A- distance for HS Tempo Runs.
Clear common sense.
Talk to your coach. If he/she is incompetent, find someone else locally that can give you guidance.
I know a guy who went from 4:32 to 4:16 in one year. The two keys were just getting more mature and adding a Sunday long run.
Good luck!
Listen to Running Commenter and also follow these guidelines to avoid over-training:
Pay attention to these signs:
1. Sleeping patterns
2. Eating patterns
3. Bowel movements
4. Resting heart rate
5. Illness
6. Injury (See a doctor and quit running!!!)