For the HS coaches out there looking for ideas on how two of my athletes achieved these times this year. If you are interested in learning what we did happy to share.
Also had a female run 17:37 on the track for 5k and a great young talented 9th grade female run 60.1 for 400m and 2:16 for 800m.
Well... we're waiting
Transfer to Loudoun Valley and you will greatly improve your times. You will have to run 4:10 to be a top 4 guy which will push you harder and further.
Judge Smails and his hat wrote:
Well... we're waiting
Volume was for senior 50 miles a week for junior 35 miles a week average for previous 6 months. Longest run 12 miles and 10 miles.
For the females much less but quality fairly consistent.
Typical week
Monday easy 35-40 minutes
Tuesday track session usually alternations ie 4x3x200 w/100 recovery float + 4x150 accelerations
Wednesday 40-60 minutes easy running
Thursday Hill sprints or Lactate tolerance hill efforts over 300m +threshold after or before depending what the focus is.
Friday OFF
Saturday 10k progressive or 10k surging hills
Sunday 12-18k easy running
Sounds simple doesn't it.....
A few more things that have worked well for our group.
Short hill sprints
long efforts with short recoveries ie 1k/1200m)
400's on the track are always done at 3k pace early in the season on 2 min cycle
200's are done only at 30 second pace with moderate recovery 1:15-1;30 cycle
150's are run with the last 50m the only fast running we do
threshold running is pretty constant throughout the season.
No real specific 800m speed sessions were done except maybe a few fast 200's at the end of a session
I’d like to know how much of this is improvement and how much is talent (ie what was their starting point) because that mileage is pretty low. LIKe all the threshold stuff and especially the hills. Building the power to run under 1:55 no doubt
Of course these guys are very talented. Now if a coach has 2 guys do it every single year, then we would want to see the training.
i ran similar times in high school with much less running. training for 6 months in a row? like training when school is out? we didnt do that. talented runners are running these times from 30 mpw for 4 months. if a talented runner wants to go sub 1:50 and sub 4 as a youth then that's when year round training and/or 50+ mpw come into play. certainly these guys are way above average but it's a stretch to say that they're talents
Skepticals wrote:
I’d like to know how much of this is improvement and how much is talent (ie what was their starting point) because that mileage is pretty low. LIKe all the threshold stuff and especially the hills. Building the power to run under 1:55 no doubt
Neither athlete came to me with a running background.
One of them came to me at the age of 10 to do triathlons and trained with me 1-2 x per week until 14 then a little more. Started just running at 15 and ran 4:21.
Other athlete came to me at 14 he has progressed from 2:12 his first season t2o the 1:53
We do hills all year round
Short 10% hills of 6-8 second for power
Longer300m hills for lactate tolerance
Threshold running efforts generally before harder running ie 2k threshold followed by 5x600 at 3k pace + 4x200 in 30 seconds
Other athletes in our group 15 year old boy 16:07 5k, 14 year old boy 4:40/10:05
Another female ran 2:11/4:52 a few years back
Why do you bother lying like this? You realize that it's incredibly easy to go on MileSplit and see that there is no team out there with a 1:52/4:07 guy and a 1:53/4:14 guy, much less also a 17:37 girl...the only boys to run 4:07 this year are Cole Sprout (next best teammate is 4:58), Noah Hibbard (next best teammate is 4:27), and Nico Young (next best teammate is 4:23, and he hasn't run an 800 this season). If you want to share training that you believe in, great, but don't falsely represent your success.
No high school girl in the country has even run 1737 for a track 5000 this year, indoor or outdoor.
Also this is like the third time you've posted this. What gives? Are you just seeking praise?
https://www.letsrun.com/forum/flat_read.php?thread=9239330
did you look at relay splits?
Not to mention the other one that I can't find right now, that was started by one of you supposed athletes (more than likely you acting as one of them) asking the same questions. Still looking for that thread, but it has the same PRs and workouts listed.
Han Solo wrote:
Not to mention the other one that I can't find right now, that was started by one of you supposed athletes (more than likely you acting as one of them) asking the same questions. Still looking for that thread, but it has the same PRs and workouts listed.
He is listing mileage in K's, perhaps he's not from the US? he is using American terms regarding grade level and school, though.
epicTCK wrote:
Han Solo wrote:
Not to mention the other one that I can't find right now, that was started by one of you supposed athletes (more than likely you acting as one of them) asking the same questions. Still looking for that thread, but it has the same PRs and workouts listed.
He is listing mileage in K's, perhaps he's not from the US? he is using American terms regarding grade level and school, though.
And they are running the mile, not the 1500. Unless those are some very slow 1500 times compared to the 800s.
I think in the previous thread I can’t find he mentions the 4:14 was a conversion from a 1500
The tip off is you started listing the overview in miles and then the typical week had the weekend runs in km.
Try to not be so obvious.
dont coach in USA coach in another country.....
when princeton sends out their recruiting class for 2019/2020 you will see they have a foreigner.
Cheers
Han Solo wrote:
I think in the previous thread I can’t find he mentions the 4:14 was a conversion from a 1500
correct 3:58 1500m Han Solo
maybe you can find that my senior female also placed in top 50 at World XC !!1