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Not a fan of that BS
RE: Help getting injured on 45miles a week!

Natural Talent wrote:


Natural Talent wrote:

Statistics of runner:

•17 year old male
• 15min 30sec 5000m time
• Sub 20min hilly 6km Cross country runner
• Been training for 2 years now
• Vo2 max last tested as a 14 year old on a science fun day (pre-training) result 67.8
(Soccer background)
• Three sessions per week out of...(Tempo/Fartlek/Hill reps/speed work ect)
• 15km x2, 12km x1 per week
• One rest day per week
• Wears proper good quality shoes
• blood test indicates diet isn’t lacking nutrients

Problem- Body can’t handle over 45miles for even one month without bone injury’s.
Eg. Stress reaction to feet/lower legs.

Any advice please? Would be appreciated!
Thanks in advance!


Update: on missed info.......
• 2x15km and 12km runs split hard session days and are at 8.02 mile pace.
•Strengthening work is incorporated; able to do single leg squats and one armed push ups. This indicates strength.
• weight and height - 123 pounds and 5.68 feet tall


Single arm/leg strength work is BS. People want to say, "oh when do you run on two legs" well the point of lifting is to improve power, not replicate running. If you want to create real strength, stop pussyfooting around and start actually improving your strength. You do this by doing heavy compound lifts for one working set for 3-6 reps.
Twice a week do the following:
Workout A
Barbell back squat 1 x 3-6
Stiff leg deadlifts 1 x 6
Dips or bench 1 x 3-6
Pull ups or chin ups one set to failure
Hyperextenions or gluten ham raises 1 x 6
Workout B:
Front squat 1 x 3-6
Deadlift 1 x 3-6
Push press 1 x 3-6
Barbell row 1 x 3-6
Hyperextenions or glute ham raises 1 x 6

*always do one or two warm up sets
* for athletes who only care about improving strength, one working set is all you need.

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