I have just started my team track practices. This year focusing on the 3200m because I lack the foot speed in the mile to be good enough for state. I right now am probably a good 20-30 seconds off my PR. In track I have never doubled(but I have in XC), but now am willing to double to better myself, and posibly make it to state. Is 30 minutes added on M, W, F in the mornings too much? I mean will it take from my workouts in the evening? Or am I better off cycling those 30 minutes?
Cycle or Run 3 times a week
High School Running
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make those 30 minutes 60, then when that feels easy fill in those days that you didn't run with the 30. You will live a great and long life with that combined with a diet of more than five servings of fruit and vegetables each day. Amen.
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run 2 track workouts per week. One long - i.e. 1000m to 1600m repeats, and the other - 400m repeats. The two workouts are separate, but have dif goals. The 400m's are 10-12 x at 6-10 sec per 400m faster than your goal 3200 pace. The 1600m are only 3-4 x , with only a 200 jog rec each. Run 1600m at 4-6 sec faster per 400m than goal for 3200m pace.
3 days easy running, 1 day long ( at least 1 hr.) and one day off.
6 weeks of this, and you'll chop the time, have a hard on that last 3 hrs. and be eating any food, anytime, and wake-up hungry - but you'll sleep like a baby.
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as a double wrote:
I have just started my team track practices. This year focusing on the 3200m because I lack the foot speed in the mile to be good enough for state. I right now am probably a good 20-30 seconds off my PR. In track I have never doubled(but I have in XC), but now am willing to double to better myself, and posibly make it to state. Is 30 minutes added on M, W, F in the mornings too much? I mean will it take from my workouts in the evening? Or am I better off cycling those 30 minutes?
A double shouldn't be to add more miles. It should be to loosen up your body to recover better and prepare for your next run workout. If you need to put in more miles, try adding to your long run and bumping your other runs up just a little, both in mileage and pace. Then use your morning runs to recover, at a nice easy pace, just for a few miles.
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I would start off exactly like you mentioned - 30 minutes easy 3 days a week. If you need more miles add them to your medium to long runs, that would add 15-20 a week.
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