Middle distance runner 20 yearold male training advice

Training Advice/Discussion

2 months ago 05/14/2024 1:32am EDT

Hi there, I'm running with a track team for 1,5 years now.
My PR on the 800 was 2:14;6 in may 2023 and now may 2024 It's 2:13;5. My 5k
time was even slower then a year ago. I'm really frustrated with it and hope
you can help me.
All year I slept and
eated good did a lot of core exercises. And followed EVERY training of my coach.
Here is my
runningtraining that i followed: 2 interval training on the track and 2 tempo
runs in forest with no specific time to aim for in training, but as goal to run
as hard as you can, like a 9/10 every training. A total of 28 miles a week on
average.
I never did a endurance
run because my coach says It makes you slow and a lot of other bad stuff.

Do you guys know what might be wrong? What can be improved?

This post was edited 30 seconds after it was posted.

2 months ago 05/14/2024 5:08pm EDT

re: Bouteking

Are you being coached at a school or university or is it a club coach? It certainly looks like your training could be optimized.

2 months ago 05/15/2024 6:36am EDT

re: triplethreshold

Thanks for your reply. I'm at a local running club, but there aren't many athletes here.

2 months ago 05/15/2024 6:51am EDT

re: Bouteking

If you are plateauing with that plan and/or going backwards, then you are subjecting yourself to a training load that exceeds the rate of your body’s ability to adapt.

1 month ago 05/15/2024 10:31am EDT

re: supercompensation

supercompensation wrote:
If you are plateauing with that plan and/or going backwards, then you are subjecting yourself to a training load that exceeds the rate of your body’s ability to adapt.

its also just a bad plan lol, especially for 5k. 3 steps for easy improvement for your 5k:

1. slowly raise your mileage. your coach is wrong, easy distance running is super important for distance races. build towards 50mpw over 8-10 weeks.

2. weekly tempo run. you can do this split up (4x6 minute on 1 minute jog) or continuous (25 minute straight). do these at a controlled effort, around 30-40 seconds slower than your CURRENT 5k pace per mile.

3. do something faster once a week. you could do stuff like 400s, 800s, 1000s repeats at 5k pace on 1:1 rest, you could do fartlek running (which I recommend) just look up some online and you'll find some good ones, I like 8-7-6-5-4-3-2-1 minutes with 1-2 minute jog between, or you could do some long-ish hill repeats something like 15-25 seconds up a hill at around mile effort with jog back recovery. once in a while (every 3 wees) do some shorter hill sprints, 5-6x10 seconds all out up a hill with 3+ minutes rest in between.

theres more nuance that I'm missing but this will get you like 85% of the way there and likely lead to a nice PR at 5k

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