9:42 to 9:16

Listen to your coach. Additional opinions will only confuse and harm you.

9:16 is a pretty fast time and if you accomplish your goal, it will be because you have the talent to do so. Listening to your coach or using something you read on here won't make much difference.

Realistically you'll probably run mid 9:20's this year, but if you have the right day there's a chance you could get that record. I think your mileage progression sounds good, 60's would be a good number. Really I'd keep your training the same, just do this slight increase in mileage and as your times improve slightly improve the paces you run in practice.

If you're not already doing core workouts/pushups every day, that would be a simple addition to your current training that will make you stronger and more well-rounded.

Summary: Do not completely change up what you're doing. Changing the way you train can take a while to see the results. You have only three months until your peak part of the year, so don't completely change anything, just keep inching things up.

You're not close to 9:17. Also, 57 400 speed isn't very fast and regardless 400 speed doesn't translate well to 3200 speed. Increasing your mileage to 80-90mpw will probably give you your best chance. If your coach doesn't believe in high mileage you may need to run on your own.

9:16 is :69.5 per lap. Get your mind locked in on that is what is required. 1600 equivalent of 9:16 is 4:23. If your body is physically trained well, you get your brain trained to know that coming thru 1600 in 4:38 isn't so hard when you are capable of running :15 faster in the 1600. Much of successful running is mental.

Also, if you aren't already doing so, finish every run with strides (and finish workouts with something like 200s at race pace). Helps get the legs turning over (and for the workouts gets you used to running fast when tired).

Be consistent and stay healthy. Best of luck.

Club Coach wrote:

9:16 is :69.5 per lap. Get your mind locked in on that is what is required. 1600 equivalent of 9:16 is 4:23. If your body is physically trained well, you get your brain trained to know that coming thru 1600 in 4:38 isn't so hard when you are capable of running :15 faster in the 1600. Much of successful running is mental.

Also, if you aren't already doing so, finish every run with strides (and finish workouts with something like 200s at race pace). Helps get the legs turning over (and for the workouts gets you used to running fast when tired).

Be consistent and stay healthy. Best of luck.

I found distance running to be pretty physical. I never tried training my brain.

Distance running, you should find it

Definitely try to develop some mile speed too, you need it. I knew a kid who had a 9:36 PR and ran 9:19 a week later because he got in the perfect race.

Club Coach wrote:Also, if you aren't already doing so, finish every run with strides (and finish workouts with something like 200s at race pace). Helps get the legs turning over (and for the workouts gets you used to running fast when tired).

Be consistent and stay healthy. Best of luck.

Agreed! Strides or some 200's after finishing the workout help a lot.