Looking for help on a strength program. I am mid-distance. My favorite is the 800. Season starts Monday. I have been averaging 30 mpw during winter training. Including easy, tempo and some interval work on an indoor track.
Just did a mile time trial yesterday 5:50
Our team doesn’t really do organized strength work.
PR’s
400- 61
800-2:22 goal 2:15
1600-5:35 goal 5:10
5K XC- 20:30
Thanks for the help.
Our team doesn’t really do organized strength work.
start gently, at low volumes, low intensity.
practice each exercise slowly, multiple times, before you do it for real.
use a broomstick or pool cue for practicing at home.
build your schedule slowly. concentrate on developing a range of exercises that cover all your bases.
here's a link to the book I use. there are loads of others that may be just as good.
this one has a ton of bodyweight exercises and stuff you can do without weights. a high schooler doesn't really need to start on weights straight away, there is lots you can do in other ways to improve your strength and tone up your core before you move on to weights. but if you've been doing that other stuff for a while and are ready to move on to weights, this has that too.
good luck.
https://www.amazon.co.uk/Strength-Conditioning-Bible-Train-Athlete-ebook/dp/B0158W8YC0/ref=dp_kinw_strp_1/261-0330569-2492167Look up Herb Elliot training. Sweet, simple and straight to the point with no non-sense.
Main things to do to build strength are hill reps (or sand dunes if possible), low reps i.e. 5 x 5 using compound lifts like squats and deadlifts.
Also important when you lift is to do a bit of every body group. Do not isolate like a bodybuilder. So do some upper body, lower body and some core and stability. Also do not do more than 2 to 3 working sets.
Working vs warm up sets
When you lift, for example squats. You should do 2 to 3 warm up sets followed by 2 to 3 working sets.
A good full body workout:
Barbell parallel squat 2 x 10 + 2 x 5
Lunges or box step up 2 x 10 to 15 per leg
Back extensions 3 x 10
Push ups 2 to 3 sets to failure
Pull ups 2 to 3 sets to failure
And some core and stability exercises
On your mileage kick it up to at least 100 kilometres per week, up to 160+kilometres in the winter during the base phase.
Typical week during the winter
Sun am 1.5 to 2 hours steady pm light jog + weights
Mon am jog easy pm 8 to 12 + strides and drills
Tues am easy jog pm 8 to 12
Wen am easy jog pm some sort of longer intervals or a tempo run + weights
Thurs same as tues
Fri am easy jog pm fartlek or hill reps + strides and drills + weights
Sat off or easy double
Also add some cross training if you want to replace some of the easy jogs with swimming or cycling.
Winning wrote:
Look up Herb Elliot training. Sweet, simple and straight to the point with no non-sense.
Main things to do to build strength are hill reps (or sand dunes if possible), low reps i.e. 5 x 5 using compound lifts like squats and deadlifts.
Also important when you lift is to do a bit of every body group. Do not isolate like a bodybuilder. So do some upper body, lower body and some core and stability. Also do not do more than 2 to 3 working sets.
Working vs warm up sets
When you lift, for example squats. You should do 2 to 3 warm up sets followed by 2 to 3 working sets.
A good full body workout:
Barbell parallel squat 2 x 10 + 2 x 5
Lunges or box step up 2 x 10 to 15 per leg
Back extensions 3 x 10
Push ups 2 to 3 sets to failure
Pull ups 2 to 3 sets to failure
And some core and stability exercises
On your mileage kick it up to at least 100 kilometres per week, up to 160+kilometres in the winter during the base phase.
Typical week during the winter
Sun am 1.5 to 2 hours steady pm light jog + weights
Mon am jog easy pm 8 to 12 + strides and drills
Tues am easy jog pm 8 to 12
Wen am easy jog pm some sort of longer intervals or a tempo run + weights
Thurs same as tues
Fri am easy jog pm fartlek or hill reps + strides and drills + weights
Sat off or easy double
Also add some cross training if you want to replace some of the easy jogs with swimming or cycling.
Ummm, how many high schoolers, boys or girls, can do 160+ kilometers per week?
And are warm up sets needed given that track athletes typically have already completed their day's running when beginning their (gym) strength work?
Konigsberger Klops wrote:
Ummm, how many high schoolers, boys or girls, can do 160+ kilometers per week?
And are warm up sets needed
On your question on mileage for high schoolers
Exhibit A:
https://en.m.wikipedia.org/wiki/Gerry_LindgrenExhibit B
https://en.m.wikipedia.org/wiki/Dathan_RitzenheinExhibit c
https://en.m.wikipedia.org/wiki/Haile_GebrselassieOn your warm up question, of course you need to do two or three warm up sets to get the muscles warmed up.
Winning wrote:
On your warm up question, of course you need to do two or three warm up sets to get the muscles warmed up.
it's not for the muscles, it's to reintroduce the pattern of motion to your body. you should be warmed up already, but do 2x5 warm up sets at 20% or empty bar
Winning wrote:
Konigsberger Klops wrote:
Ummm, how many high schoolers, boys or girls, can do 160+ kilometers per week?
And are warm up sets needed
On your question on mileage for high schoolers
Exhibit A:
https://en.m.wikipedia.org/wiki/Gerry_LindgrenExhibit B
https://en.m.wikipedia.org/wiki/Dathan_RitzenheinExhibit c
https://en.m.wikipedia.org/wiki/Haile_GebrselassieOn your warm up question, of course you need to do two or three warm up sets to get the muscles warmed up.
So, with regard to mileage, of perhaps tens of millions of competitive high school runners, you adduce three, all who are extreme outliers, and hold them up as a model for the young woman who began this thread without knowing more about her and tell her to run that volume. Amazing.