I‘m a sophmore and I‘m currently Running a 10:57min 3200m and a 2:11 800. At the Moment I‘m running 25-30Miles per Week. I run 2 workouts and the Rest is easy mileage. What would a good Training Plan for me Look like? How can I Upgrade my training?
I‘m a sophmore and I‘m currently Running a 10:57min 3200m and a 2:11 800. At the Moment I‘m running 25-30Miles per Week. I run 2 workouts and the Rest is easy mileage. What would a good Training Plan for me Look like? How can I Upgrade my training?
bump to 40 miles per week.
example week is;
Monday: 4 easy
Tuesday: 20 minute tempo with warmup and cooldown (7mi)
Wednesday: 6 easy
Thursday: 4 easy
Friday: Intervals (6x800 in 2:40 with 2min rest) with warmup and cooldown (7mi)
Saturday: 4mi
Sunday: 8miles
Pick a standard event, i.e. one with a World Record, then maybe I'll chime in.
Most sub 10 guys need a 45-55 mpw base with a 35-40 mpw sharpening phase.
From my experience Base should include 1-2 tempos (3-4 miles at 5:45-6:10 pace) and a long run (8-12 miles at 6:30-8:00 pace) each week with the rest of the mileage hovering between 7:00-7:30 pace.
Sharpening should include one hard day (intervals or hills) one tempo day, and one long run day with similar easy miles but can cut those down to 6:30-7:00 pace of comfortable doing so.
This isn’t everyone’s best training plan but it’s what worked best for me! Hope it helps!
broke 10 in high school on 3-40 mpw one 8-10 mile long run per week, first 8 easy and last 2 miles at 6:00 pace. And 800 intervals. 5x800@2:30 with 1:00 rest. Once you can do 800s at 1:00 rest, you can pretty much do that with no rest. Don't worry too much about junk miles, do quality miles.
meant to say 30-40 mpw, not 3