For coaches and athletes that want information on how we have done this happy to offer insight.
A few things about these performances;
In 12 weeks only 2x400m efforts faster than 65 seconds
Longest run 12 miles
Biggest volume week 56 miles
In 12 weeks only 9 track sessions
Hills, hills, hills
I'm listening
My HS team is only running 40MPW but doing 2 speed sessions per week. We have a guy running 1:49 and 3:49. Guess you need more quality in your program. Glad we could help.
More faster better wrote:
My HS team is only running 40MPW but doing 2 speed sessions per week. We have a guy running 1:49 and 3:49. Guess you need more quality in your program. Glad we could help.
My team only runs 20 mow and we have a guy at 1:47/3:46.
See what I did there.
OP. Please share.
Not sure what you're bragging about...sounds like you have an incredibly talented athlete that is just that good naturally. It's not like 1:52 and 3:51 are incredible times, sure it would put him near the top of his class but he's definitely not an all-time great or anything.
does that mean your speed workout is 2x4 near top speed?
coahc wrote:
For coaches and athletes that want information on how we have done this happy to offer insight.
A few things about these performances;
In 12 weeks only 2x400m efforts faster than 65 seconds
Longest run 12 miles
Biggest volume week 56 miles
In 12 weeks only 9 track sessions
Hills, hills, hills
Less is more. 50mpw is more than enough for an 800m runner. For a 1500 guy it is enough if done correctly. Hills build strength! That you haven't done a lot of track work means this kid as a lot more left in the tank for after High School.
jamin wrote:
I'm listening
10 weeks preparing for Junior World XC trials in which on a tough course he ran 26:29 in warm conditions.
Training consisted of 2-3 sessions per week with emphasis on long intervals and short hills
Total track sessions 8
6 days after racing 8k cross country he ran 1:52 and 13 days later 3:51 in very windy conditions.
Here is his training 4 weeks out from XC trials:
Monday easy 40 minute run
Tuesday track 2k in 6:40 + 6x600 in 1:47 on 3 min cycle
Wednesday 1 hour 7:30 mile pace
Thursday grass 1600m threshold 6x300m grass hill on 3 min cycle (lactate tolerance session) 1600m threshold temperature 92 degrees and windy
Friday OFF
Saturday 6x1200 1st 3 efforts at threshold pace 2nd 3 efforts 10-15 seconds faster finish with 4x200 at 32 seconds.
Sunday 12 miles
Tuesday and Thursday morning 25-30 min run
Here are a few things that have made me wonder about working with athletes:
+++Training paces and race specific sessions might be over rated the above athlete at best only ran a few 200's at 30 seconds before the 1:52 but he did do a lot of short hills sprints from 60-300m
+++The value of longer intervals can not be understated in regards to what it does to the aerobic system
+++In doing long efforts it is ok to add alternations to them. The week before 3:51 he did a session of 4x1200 as 3x300 with 100float finished session with 4x200.
+++finishing sessions running fast is a great training tool but also good for race strategy. Big fan of 150 accelerations with every 50m at a change of pace.
So just a few thoughts from what has worked with my group which also includes a female running who has qualified for World XC at Aarhus which is a real coaching challenge. Sorry for late reply.
update now 3:57 indoor miler and helps Princeton win Heps today with top 10 finish.
coahc wrote:
For coaches and athletes that want information on how we have done this happy to offer insight.
A few things about these performances;
In 12 weeks only 2x400m efforts faster than 65 seconds
Longest run 12 miles
Biggest volume week 56 miles
In 12 weeks only 9 track sessions
Hills, hills, hills
Those are fantastic times. Question for you: how much of the performance is due to training and how much would you ascribe to natural talent?
Good question. I have come across a number of talented athletes. An example is my former student has won the green jersey at the Tour de France and placed 3rd at the World Cycling Champs this year.
The key with development is consistency and being injury free. This runner is very talented and I think Jason will get him to run very fast in 2023 possibly 3:36 and 7:50 3k indoors. Having worked with him when he started running at 10 it was always a slow patient journey. The interesting fact is that I now have a 13 year old I coach that is faster at the same age. Will see how it goes. Oh our training group has a female that ran 32:04 on the road last week so we do ok here in Australia and only started running at 18. Yes she is very talented. Proper training at appropriate stages of development do make a difference.