My daughter has current PBs of 2.25 in 800m and 5.20 mile. She loves XC and that is her favourite event. However she is struggling to convert her shorter distance results into longer races. 3k track PB is 11.11 and road 5k is 20.04. She has asthma and wanted to see if that was hindering her so did VO2 max.
The results have been fascinating and looks like lactate is holding her back. Her LT2 pace is only 4.31km. Is it a case of her simply being a fast twitch runner or is she just underdeveloped aerobically? To improve is it just a matter of running lots of slow miles? Or just forget XC and focus on 800/1500m? Her VO2 max was 55.8. Currently runs approx 15 miles a week.
Is it a case of her simply being a fast twitch runner or is she just underdeveloped aerobically? To improve is it just a matter of running lots of slow miles? Or just forget XC and focus on 800/1500m? Her VO2 max was 55.8. Currently runs approx 15 miles a week.
You want Vo2max to be as high as possible in general, but the anaerobic system needs to be tuned based on race duration. She is likely a natrual born fast twitcher, which is good. More volume should be helpful, she could do some easy miles (but not only that) mixed with some threshold runs. That should reduce the anaerobic system. A coach seems helpful.
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Forget LT, V02, and fast/slow twitch. Just run more miles. 15 mpw is very obviously why she is struggling with longer races. All young runners are underdeveloped aerobically; it takes time.
My daughter has current PBs of 2.25 in 800m and 5.20 mile. She loves XC and that is her favourite event. However she is struggling to convert her shorter distance results into longer races. 3k track PB is 11.11 and road 5k is 20.04. She has asthma and wanted to see if that was hindering her so did VO2 max.
The results have been fascinating and looks like lactate is holding her back. Her LT2 pace is only 4.31km. Is it a case of her simply being a fast twitch runner or is she just underdeveloped aerobically? To improve is it just a matter of running lots of slow miles? Or just forget XC and focus on 800/1500m? Her VO2 max was 55.8. Currently runs approx 15 miles a week.
Between my own kids and kids i coach...that vo2 seem relatively on par with her times. Look up Daniel's tables. Having said that, yes i understand its not ALL about VO2. But...with a mid 50s VO2 and 15MPW, i think without getting scientific, she could use way more miles. You didnt ask about running 800 faster that would be a diff answer. But those miles and that VO2 and trying to sneak under 20 for 5k sounds about right.
Lowest hanging fruit IMO--More miles and/or hedge your bets with xtraining if that makes you nervous.
Or...frankly do more of everything (miles, threshold, intervals, speed...) Slowly but surely. She needs more on the aerobic side but efficiency is important too. If she is older, get in the weight room. Lets get all those times down?? She is doing great on 15mpw and 55VO2.
fwiw: For my kids, 225 and 520 are about right. 3k is about right. 19-20 min 5k would correlate within reason. Anyone disagree?
Forget LT, V02, and fast/slow twitch. Just run more miles. 15 mpw is very obviously why she is struggling with longer races. All young runners are underdeveloped aerobically; it takes time.
I agree. But disagree that she is struggling at a specific distance. Her times correlate almost perfectly in my considerable experience.
My daughter has current PBs of 2.25 in 800m and 5.20 mile. She loves XC and that is her favourite event. However she is struggling to convert her shorter distance results into longer races. 3k track PB is 11.11 and road 5k is...
Personally I think at this stage in her running (14) 800m and 1500m speed are more important and a target of sub 2.20 800m is a better one than a sub 20 5k. Conscious though to her that 5k time and next winter's XC are more important. Trying to get the miles up is a definite priority.
My daughter has current PBs of 2.25 in 800m and 5.20 mile. She loves XC and that is her favourite event. However she is struggling to convert her shorter distance results into longer races. 3k track PB is 11.11 and road 5k is 20.04. She has asthma and wanted to see if that was hindering her so did VO2 max.
The results have been fascinating and looks like lactate is holding her back. Her LT2 pace is only 4.31km. Is it a case of her simply being a fast twitch runner or is she just underdeveloped aerobically? To improve is it just a matter of running lots of slow miles? Or just forget XC and focus on 800/1500m? Her VO2 max was 55.8. Currently runs approx 15 miles a week.
Between my own kids and kids i coach...that vo2 seem relatively on par with her times. Look up Daniel's tables. Having said that, yes i understand its not ALL about VO2. But...with a mid 50s VO2 and 15MPW, i think without getting scientific, she could use way more miles. You didnt ask about running 800 faster that would be a diff answer. But those miles and that VO2 and trying to sneak under 20 for 5k sounds about right.
Lowest hanging fruit IMO--More miles and/or hedge your bets with xtraining if that makes you nervous.
Or...frankly do more of everything (miles, threshold, intervals, speed...) Slowly but surely. She needs more on the aerobic side but efficiency is important too. If she is older, get in the weight room. Lets get all those times down?? She is doing great on 15mpw and 55VO2.
fwiw: For my kids, 225 and 520 are about right. 3k is about right. 19-20 min 5k would correlate within reason. Anyone disagree?
I agree that she needs more miles (25 miles/week--maybe more toward the end of summer). Additionally she should do workouts like 5-6 * 800m at ~7:00 /mile pace (1:00 recovery) at least twice a week. On two to three other days per week, she should add strides to maintain speed.