what would a normal week of training look like for you during base training?
what would a normal week of training look like for you during base training?
Base: run about 60 miles a week.
Sharpening/Race Shape: run about 45 miles a week
Sample Workouts: 4 mile tempo (5:20-5:30 pace), 8 X 400 (65-63 seconds, with 1 minute rest), 16 X 200 (30 seconds, with 30 second rest)
you don't want to know what I was doing, trust me. Just because I ran well doesn't mean my training was correct
base training: 70-80mpw
once a week 800-1000's on grass
once a week fast 200's or short hills
once a week tempo run 4-6 miles
doubles six days per week.
4:17pr
(in season mileage would drop to 50-60 and there would be one workout at race pace, one workout at faster than race pace, and one race or workout slower than race pace. still ran twice a day six days per week.)
The trick, I found, is to actually do something other than easy running on your recovery day.
Before I ran sub 4:30, easy days were 30 to 45 mins recovery
When I got down to sub 4:20 easy days were 45-60 mins, with form drills, 6-8 100m strides afterwards, core work, and hurdle drills. This formula mixed in which increased mileage brought me down to 4:03 in the mile.
Eat four poptarts in the morning
Get your HGH from Roger Clemens
Then get your Anabolic steroids from Marion Jones
Then inject all of it in your ass
Take some cocaine
Run as fast as you can for as long as you can (probably about a mile)
Smoke some cigarettes (Bannister did it)
Eat some raw eggs
Then eat an entire raw cow for protein
Watch "Without Limits" 3 times
Eat four more poptarts
Repeat and rinse.
that was quite possibly the least successful attempt at being funny i have ever witnessed.
Great thread, hopefully you will get more replies....
I got to just under 420 last year (1500 equivalent)
Doing about 60 miles per week during the base...pretty much one speed work out/week during base phase:
12-16 X 300 on grass up a hill
Then I would try to just relax but not go slow on recovery days and throw in weights and drills...
Typically once a week was a tempo run, 4 or 5 miles....
Drills are important you have to have at least decent form to run <420.
40mpw
a faster track workout with 400's
another track workout with 1200's or 1000's
I'd have to agree with this guy...
40-50mpw
lost of 400s with some 200 and 300s mixed in for real turnover and then also something slightly longer 600-1200.
Muxtape wrote:
The trick, I found, is to actually do something other than easy running on your recovery day.
Before I ran sub 4:30, easy days were 30 to 45 mins recovery
When I got down to sub 4:20 easy days were 45-60 mins, with form drills, 6-8 100m strides afterwards, core work, and hurdle drills. This formula mixed in which increased mileage brought me down to 4:03 in the mile.
I'd be interested in more information on the form drills you were doing. I've always heard that drills are important, yet never had a coach that could show me which ones worked and how to do them.
[quote]rabbit run wrote:
base training: 70-80mpw
once a week 800-1000's on grass
once a week fast 200's or short hills
once a week tempo run 4-6 miles
doubles six days per week.
quote]
sounds like summer of malmo except malmo says to alternate the long intervals with the short intervals every other week in addition to the tempo run.
if you're in HS don't go over 60mpw in order to hit anything--it is just a waste. Anyone can out train other kids, but 'do you actually have talent enough to be a good [college] runner?' is the question you should be answering in HS; NOT 'How good can I possibly be?'
Maybe that was just me though.
Base was pretty much 50-60 mpw senior year, with probably a 55 adv. Lots of speed oriented stuff, only 2 tempos of 4M @ 5:30-ish going into track. Went on a 3 workout cycle: 800m-type, 1500m/mile-type, and 3200m/2M-type. Sessions on Monday and Wednesday, Long run (10M-11M, usually 10, though) at about 8:00 pace on Sundays, race on Saturday. Everything else was easy runs of about an hour at 7:30-8:30 pace.
Key workouts where:
3,200-type: 3x1k @ V02-Goal 2M pace (progresses from one to the other as season wears on) with 2-3 min rest dependant on how one was feeling.
Mile-type: 2x800 @ mile pace (usually 2:05-2:10, faster as PR progressed) followed by 60 sec rest, then a 400M @ 59-62. Full Recovery between sets.
Also used teh typical 10-12x400 @ race pace wtih 60 sec rest in between and a couple other 'staple' workouts.
800m-type days: Usually something involving some hard 60m dashes after a thurough warmup, then somethign like 9x150 in 17-18 with 250 'sprinter' jog in between. Anothe rI remember was 4x60m FAST, 4x150 FAST wtih 250 stumble rest, then 2x500 in 70 or so.
Went from a 4:33 PR going into senior track to a 4:14 PR at the end--in a rather tactical race (60-67-69-58). Seriously though, don't overwork ourself on the mileage and always work your strengths (mine was obviously more on the speed side). Remember HAVE FUN! That is really the key, dude. Good luck!
bump
Used to work at a summer camp all summer during high school, took the summer off and then would usually run 20 to 30 miles a week for a few months - mostly of 400 - 800s a few times a week.
Ran 4:15 at 17 off of that crap. Am 20 years older now and would be hard pressed to break 5:30 - even though I still jog about 30 miles a week. It is frustrating to say the least.
a few times wrote:
if you're in HS don't go over 60mpw in order to hit anything--it is just a waste. Anyone can out train other kids, but 'do you actually have talent enough to be a good [college] runner?' is the question you should be answering in HS; NOT 'How good can I possibly be?'
The dumbest statement I have read on letsrun in a while, working hard in HS will better prepare you to work hard in college. Out working people works at all levels of the sport, look at what the best kenyan's do, its crazy hard. Look at Sell.
a few times wrote:
if you're in HS don't go over 60mpw in order to hit anything--it is just a waste. Anyone can out train other kids, but 'do you actually have talent enough to be a good [college] runner?' is the question you should be answering in HS; NOT 'How good can I possibly be?'
Please never post here again.
[quote]nj wrote:
look at what the best kenyan's do{/quote]
Here's some help for you:
I don't get these threads. They make slightly more sense when the times get faster, but it varies to the degree of talent out there. For one guy 4:19 will be impossible, to another it might take 90 mile weeks with a lot of quality, for another it might take 35 a week.
from sept thru December, you want to avg at least 60 mpw ...now, in college, you would up that to 90-100 to break 410