HS kid 4:40/10:00; using one hard workout per week, what would it be..?

Interestingquestion wrote:

So if you had a high school kid who was at the level of 4:40/10:00 that races once a week where he might double or triple and you could only give one hard workout per week, but you had to do the same thing week after week- What would that workout be? My best guess would be 8x600m @ 1:45 using 2-3.5 minutes rest between.

1200m threshold at 3:20-3:30k pace +6x400m at 3200m pace with 45 secs rest +4x200 at 34,32,30,28

some kind of fartlek that winds down to some faster (400m or better) paces at the end.

Tinman CV workouts would be perfect in this kind of scenario. CV intervals followed by some mile pace intervals finishing with 4x200 at 800 pace or quicker. So depending on mileage. 6x800 at CV pace with 1min rest into 4x400 at mile pace with 2min rest into 4x200 fast with 2-3min rest. Something like that.

A kid like that just needs to get used to running faster. I'd do repeat 400's once per week at slightly faster than mile race pace. Do like 8 of them with only a minute or so of rest in between.

If he does that all season he will peak early. Who cares if you PR in the middle of the season if you can’t at States! There is a progression to the Tinman workouts. Plus doing the same thing every week your body will stop adapting to that training.

3-4x1k CV followed by 2x800 VO2

150 m strides/hill sprints after

citius5000 wrote:

Tinman CV workouts would be perfect in this kind of scenario. CV intervals followed by some mile pace intervals finishing with 4x200 at 800 pace or quicker. So depending on mileage. 6x800 at CV pace with 1min rest into 4x400 at mile pace with 2min rest into 4x200 fast with 2-3min rest. Something like that.

Agreed, any variation of this. Should have read the thread before I posted.

He's racing once a week? I'd just say 20-25 minute tempo run. He's getting the speed from the track meets, so he just needs some threshold work.

robert678 wrote:

He's racing once a week? I'd just say 20-25 minute tempo run. He's getting the speed from the track meets, so he just needs some threshold work.

The only good answer in here so far. Especially if he sometime doubles on race day like OP mentioned. At that ability level, aerobic development is key. Maybe some quick work after the tempo to keep the legs turning over between races. Kid doesn’t need a single workout at race pace. People seriously underestimate what a race does for your fitness levels. Just because it isn’t a scheduled interval session doesn’t mean it won’t be beneficial.

20-25 minute tempo with 6-8x200m afterwards at mile down to 800m effort.

Roger Bannister ran what he called a mixed grill. It was 2x220, 2x440, 1x800, 2x440, 2x220. If you only get one workout mixing it is the way to go. Otherwise you'd be neglecting too much, I believe anyway.

4 x mile @ 5k + 25-30s mile effort w/ 60-90s recovery, then 400 @ mile effort (spike up for recovery), 2 x 200 @ 800 effort (200 easy jog recovery)

This is assuming the kid runs 40-60 mpw. Drop to 6 x 1000 if they run under 40 mpw, and go up to 5 x mile if they run over 60 mpw.