Winter Training for Sub 4:20 /9:30

Lift

Sprint (strides)

A bunch of easy miles

Consistently. Take very few days off, and stay healthy.

Send me an email, if you'd like to work together for this time period. I'd be happy to help coach you for the winter period.

I have coached many runners in the 1:56/4:20/9:30 /15:50 range for HS.

You clearly have the natural speed ability to run well under 4:20 and 9:30....more like sub 4:15 / 9:15 if properly trained. You just need to have the right training focus.

Hit me up at

truespeecoach@gmail.com

if you want to chat about it!

****EDIT***

Should be:

truespeedcoach@gmail.com

You definitely have the right tools man. What’s your previous training like? Mileage buildup over the course of your highschool career?

Winter of Malmo.

Seriously though, miles, short intervals to focus on efficiency, and some tempo work. Repeat for months.

Yeah Id like to think so too haha. Over the summer I decided to train on my own because my coaches training burnt me out my junior and senior year. This year is a lot more impressive and I am happy with it so far. Still got two more weeks to go. This last summer I did summer of malmo and it helped tremendously. I hit around 55 miles a week at my peak and then around 45 during the season. Sophomore and junior year about the same except I trained with my coach over the summer.

My typical training week under my coach during the season went a little like this:

Mon- 60 min run at 7:30/mile pace

Tue- 3 sets of 4 400s at 70-75 pace with 2:30 job in between at 7:30/mile pace. Set break between each set of 4. OR 5 k's around 3:10 with 3 min standing rest.

Wed- 60 min run at 7:30/mile pace

Thur- 5k tempo/ race depending on if we had a duel meet. Typically hit 17:00-17:30

Fri- 60 min run at 7:30/mile pace

Saturday- Race day

Sunday- rest day (but I work an 8.5 hour shift so I'm on my feet the whole time)

I still have semi-state and state left and I'm confident I can do great at those. It's just that I need to make sure I look ahead and can ensure that I stay healthy for track so I can hit those times.

I've done summer of malmo and was thinking about doing it over the winter. I wasn't sure if summer of malmo had a winter version or if it was the same. If it isn't I'll definitely look into it.

I ran PRs of 9:19/4:21 after coming off a cross country season with 15:47 5k XC fitness, so I can share what I did that I need helped me the most.

I went to a California HS, so my training goal was for me to peak in late May where our section/state championships happened. From Dec - Feb, I increased my mileage a little bit from XC. During XC, I was probably averaging around 40 miles per week during XC and increased to 55ish during base training for track.

I lived in a moderately hilly suburb, so most of my runs were typically 8 - 10 miles on asphalt streets. I ran a lot with teammates who were not at my fitness level, which I think helped because otherwise I would run too fast on my own. I would usually run around 7 - 7:30 pace with an occasional stop. Also, I think the hills helped a lot. I never did any formal hill workouts during this time but I do feel easy runs with lots of rolling hills (at a moderately easy pace) helped build strength during workouts later in the season.

I did a long run of around 12-13 miles maybe every two weeks. Doing weekly long runs might have burnt me out early, but who knows.

After most easy runs, I would do bare foot strides on the football field for 100m. I would start slowly and build up to full sprint. I would do about 6 of these every other day, and I think this overall was good for my mentality of knowing I still have speed in my legs (doing easy runs gets draining LOL).

I disagree with what a commenter above who said take very few days off. I took a lot of random days off. Sometimes I would run 5 days a week, sometimes I would do 6. Listen to your body and one off day or even just a shorter run never hurt me in the long run. I didn't force myself to run 55 miles per week and that number came more from an average. Sometimes I'd feel good and go 60, sometimes I went 50 or even 45.

Hope this helps!

I’d say bump up to 60-65. Increase your LR some, and double if you want. During the winter it is harder to double atleast for me, I’m not sure where at in Indiana you are but I’m from Southwest Michigan and most doubles I do are required to be done on the treadmill. Besides the increase, I’d say make sure you take a week to two weeks off post XC, and then maybe use the month of December as a easy mileage “build up month” to get back to that 55 MPW. Then the next 12 weeks work hard, eat hard and sleep hard man. Goodluck @ state!

Thanks man! I appreciate the help. A lot of my teammates got and or have stress fractures so I'm definitely taking two weeks off from running so I don't risk getting one as well. But I'll definitely try and build up my mileage and probably wait awhile before adding in intervals and such. Thanks for your help.

I have an extremely hilly park nearby and I use that occasionally. But the struggle with that is I live in Indiana so I get snow snow snow so usually the trails are covered. I enjoy strides but i think for the winter I'll keep my warm shoes and socks on lol. But I appreciate the help. I always run 6 days a week anyways so I'll typically probably keep doing that. I like a scheduled rest day, especially to ensure no injuries.

2-3 tempo type runs a week with at least one easy day in-between

Mostly 60-90 minute runs in duration

Keep your easy runs EASY!

Strides or short hill sprints 3 days a week

Lots of form drills

Strength train 2-3 days a week with a focus on core

Stretch

Sleep 8+ hours

Eat lots of nutritious food

Drink enough water