I posted this similarily but used a very hard week as an example so didnt really make it fair. Here is my training on a typical week. Is it too much? I am 16, been running for almost 2 years. 5”8 60kg if it matters. I run the 800&1500. Replies really appreciated, cant stress it enough.
Monday: Morning is 45 minutes of 2 minutes at 75% effort and then 5 minutes at 40%. I also do 100 press ups and 200 sit ups.
Evening is 4x500 and 6x 90m or something similar.
Tuesday: morning is just the 100 press ups and 200 sit ups.
Evening is something like 10x 300m with 2:30 recovery.
Wednesday: Morning is 45 minutes of 2 minutes at 75% effort and then 5 minutes at 40%, and 100 press ups and 200 sit ups.
Evening is a gym session with squats or high reps low weight reps with a bar. Maybe some strides.
Thursday morning is just 100 press ups and 200 sit ups.
The evening session may be something like 400,300,300,200,300,400 with 2-4 minutes recovery or something similar.
Friday Morning is 45 minutes of 2 minutes at 75% effort and then 5 minutes at 40%, plus the 100 press ups and 200 sit ups. I rest in the evening.
Saturday is a full body workout (flipping tyres) or hill sprints (10x 50-100m with walk back recovery or something.
Sunday is an hour run and 100 press ups and 200 sit ups.
I don’t feel genuinely fatigued. I drink 2.5 litres of water a day and get 8 hours of sleep. Any replies are really appreciated.
Am I overtraining?
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You need at least one rest day a week
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Thanks i’ll talk to my coach. So maybe move the morning run from friday to allow for a complete rest day (disregarding the press ups) on friday
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Overcookingit? wrote:
Thanks i’ll talk to my coach. So maybe move the morning run from friday to allow for a complete rest day (disregarding the press ups) on friday
Don't listen to me -
am I overtraining?
I would say you are.
for a 16-year-old boy, the emphasis on short fast work is too much, you do need to have at least 1 proper rest day per week, and training twice a day on three days a week is too much at your age.
Ideally, your rest day should be after the long run, or before the hardest session of the week. for you that would be Monday or Wednesday.
I don’t feel genuinely fatigued.
no. you never do. that is precisely why overtraining is so common. everyone feels fine, "fit as a fiddle, I'm not tired or anything, honest," they say, and then one day, POW!
back off.
you have another eight years of this, and that is plenty of time to get to three doubles a week.
cheers. -
"Ask yourself: ‘Can I give more?’. The answer is usually: ‘Yes”- Paul Tergat
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Overcookingit? wrote:
I posted this similarily but used a very hard week as an example so didnt really make it fair. Here is my training on a typical week. Is it too much? I am 16, been running for almost 2 years. 5”8 60kg if it matters. I run the 800&1500. Replies really appreciated, cant stress it enough.
Monday: Morning is 45 minutes of 2 minutes at 75% effort and then 5 minutes at 40%. I also do 100 press ups and 200 sit ups.
Evening is 4x500 and 6x 90m or something similar.
Tuesday: morning is just the 100 press ups and 200 sit ups.
Evening is something like 10x 300m with 2:30 recovery.
Wednesday: Morning is 45 minutes of 2 minutes at 75% effort and then 5 minutes at 40%, and 100 press ups and 200 sit ups.
Evening is a gym session with squats or high reps low weight reps with a bar. Maybe some strides.
Thursday morning is just 100 press ups and 200 sit ups.
The evening session may be something like 400,300,300,200,300,400 with 2-4 minutes recovery or something similar.
Friday Morning is 45 minutes of 2 minutes at 75% effort and then 5 minutes at 40%, plus the 100 press ups and 200 sit ups. I rest in the evening.
Saturday is a full body workout (flipping tyres) or hill sprints (10x 50-100m with walk back recovery or something.
Sunday is an hour run and 100 press ups and 200 sit ups.
I don’t feel genuinely fatigued. I drink 2.5 litres of water a day and get 8 hours of sleep. Any replies are really appreciated.
If your body is well adapted to that volume and intensity then no. I would add one more day of longer aerobic running though. It's far harder to burn out on aerobic training. -
Yeah, I'd swap out one of those days for another 60min aerobic run. And get rid of those doubles, it's not necessary at this point.
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Generally you don't want doubles unless you have time constraints or you are doing such high mileage that some runs need broken up. It's senseless and unnecessary to do them just to do them or because everyone else is.
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Stopcecil! wrote:
Generally you don't want doubles unless you have time constraints or you are doing such high mileage that some runs need broken up. It's senseless and unnecessary to do them just to do them or because everyone else is.
False. Running 30-45 minutes produces natural HGH in the body. It's great for recovery. It can also add to the total volume you're putting out to determine the quality of your red blood cells. Obviously don't do these runs if you are subject to repetitive stress injuries, but if all is well, then these runs are a boon. -
As for your specific questions, no, I don't think you're overtraining. Your normal runs of 2 minutes at 75% and 5 minutes at 40% puzzle me some, though. I think you'd be better off just doing those at a steady aerobic pace. You do enough intervals that this doesn't need to be a fartlek. Better to work on aerobic ability and just do a steady run that's brisk, but entirely aerobic.
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Aerobic strength is key to long-term development, as well as staying strong through a long season. Introduce one run per week at 20% of your weekly mileage at a comfortable but not slow pace. You only need 2 faster days per week in season. Supplement everything else with easy runs.
There is a lot of good resources out there on training, look at some of the stuff done by Jack Daniels or Arthur Lydiard. Look at what the best do and scale it down to your ability/volume level. -
Overcookingit? wrote:
I posted this similarily but used a very hard week as an example so didnt really make it fair. Here is my training on a typical week. Is it too much? I am 16, been running for almost 2 years. 5”8 60kg if it matters. I run the 800&1500. Replies really appreciated, cant stress it enough.
Monday: Morning is 45 minutes of 2 minutes at 75% effort and then 5 minutes at 40%. I also do 100 press ups and 200 sit ups.
Evening is 4x500 and 6x 90m or something similar.
Tuesday: morning is just the 100 press ups and 200 sit ups.
Evening is something like 10x 300m with 2:30 recovery.
Wednesday: Morning is 45 minutes of 2 minutes at 75% effort and then 5 minutes at 40%, and 100 press ups and 200 sit ups.
Evening is a gym session with squats or high reps low weight reps with a bar. Maybe some strides.
Thursday morning is just 100 press ups and 200 sit ups.
The evening session may be something like 400,300,300,200,300,400 with 2-4 minutes recovery or something similar.
Friday Morning is 45 minutes of 2 minutes at 75% effort and then 5 minutes at 40%, plus the 100 press ups and 200 sit ups. I rest in the evening.
Saturday is a full body workout (flipping tyres) or hill sprints (10x 50-100m with walk back recovery or something.
Sunday is an hour run and 100 press ups and 200 sit ups.
I don’t feel genuinely fatigued. I drink 2.5 litres of water a day and get 8 hours of sleep. Any replies are really appreciated.
Well if you are not feeling fatigued then you are not overtrained.
Overtraining involves digging yourself into a hole that a few days off or an easy week will not have you back. It is usually characterized by a chronic decrease in performance. A typical pattern is: Train hard, recover poorly, have a bad race so trained "harder", recover even more poorly, then have another bad race so train even harder!
Overtraining often disrupts mood (you become an unpleasant person--or even more so), screws up your sleep (you may sleep more, you may sleep less or the quality might go south), heart rate is either sky high for a routine workout or cannot be elevated.
The contradictory symptoms are because you may have overtaxed your sympathetic or parasympathetic nervous systems and each responds in its own way and contrary to one another. -
I would say yes, but only because you are not recovering well. You are not going to feel it now. On race day if you crash and burn like a meteorite that’s when you’ll realize you are overtraining. Take one day off a week, it’s like recharging your batteries, your mind and body will appreciate it. Good luck!
