North Central and York Training and me

Training Advice/Discussion High School

15 years ago 12/14/2008 6:47pm EST

Hey I want to be in the mid to low 15`s for a XC 5k by next season comming off of a 17:33 PR from XC for a 5k. I would like to reach 15:30 to 15:00 by next season. I am taking Weight Training and Currently Running around 30 to 45 miles a week. Anyone have any advice to help me reach my goals what kind of Plyometrics should I do I will need directions. I also would like to increase my mileage too the upper 100`s to 200`s miles per week as well any advice on that...??? What does North Central and York do? Help me get to the mid to low 15`s by next XC season. Please.

Here are my PR`S

Freshmen Year:

XC 5k: 19:33

XC 2 miles: 13:47

Track 3000 meters: 10:55

Track 1500 meters: 5:06

Track 800 meters: 2:33

Track 400 meter relay split: 65 seconds (1:05)

Sophomore Year:

XC 5k: 17:33

XC 2 miles: 11:42

XC 3000 meters: 11:06

Thanks!

15 years ago 12/15/2008 10:53pm EST

re: RunningPreFan

you want to go from 45mpw to 200mpw in less than a year?!?!

That is suicide!!! I would suggest you bump it up to 70 mpw max if you don't wanna get hurt

Also I know the NC guys and they don't do anything special, just 70 mpw at like 7 min pace with tempo runs and mile intervals. 200 mpw?!?! its a 5k not an ultramarathon.

15 years ago 12/15/2008 11:03pm EST

re: RunningPreFan

Yea true mabey 200 is a bit too much of an increase. Mabey just up it to 70 to 100 mpw.

Thanks!

15 years ago 12/15/2008 11:04pm EST

re: RunningPreFan

Yea true mabey 200 is a bit too much of an increase. Mabey just up it to 70 to 100 mpw.

Thanks!

15 years ago 12/15/2008 11:04pm EST

re: RunningPreFan

dont let this guy put you down. 200mpw is admirable! you really want to be the best and you know how to get there!

15 years ago 12/15/2008 11:10pm EST

re: cockbag

you are an idoit and are gonna get this kid hurt. you should only increase your max mileage by about 10 or 20 mph each year or you will get hurt/overtrained. If you do a hundred you will run fast in september and burn out by november, its just not smart. 70-80 max is your best bet. trust me, NC does that and they are filthy. its better to run 16:20 than to not run cuz u did 200 mpw and got hurt.

15 years ago 12/15/2008 11:21pm EST

re: RunningPreFan

15 years ago 12/15/2008 11:52pm EST

re: trollll metre

does anyone even run 200 mpw?

15 years ago 12/16/2008 12:16am EST

re: My feet is my only carriage

people are more talented than you out there, the only thing you have on them is that you are willing to put in the work. run 200 miles a week or never amount to anything. those kids from NC can get by because they are talented as hell! gerry lindgren ran 350 mpw and he was a fantastic runner. he understood the meaning of hard work

15 years ago 12/16/2008 12:17am EST

re: cockbag

my guys run 150-200 miles a week because they want to be good

15 years ago 12/16/2008 9:56am EST

re: NC coach

15 years ago 12/16/2008 11:49am EST

re: RunningPreFan

York and North Central are not great because they do X work in Y time. They're great because they have a coach (and staff) that can bring a HUGE group of guys together and train.

York, admittedly, does workouts that are VERY high level, probably harder than most of what NCC does.

But saying, I'm going to do what Team A does will not replicate the success tha Team A's kids have. If anything, you're likely to get discouraged and fail, because you don't have the support group that they do.

15 years ago 12/16/2008 2:06pm EST

re: orly

orly wrote:
They're great because they have a coach (and staff) that can bring a HUGE group of guys together and train.

Agreed. This is overlooked way too often. These two programs specifically have an enormous amount of people who dedicate a lot of time and effort into running. At some point it is a numbers game and they have enough guys to throw in the fire.

As far as a high school runner trying to become his/her best. Try new things. Try higher mileage, but if, after a few seasons, it doesn't seem to be working, try lower mileage.

15 years ago 12/16/2008 2:25pm EST

re: NC coach

So your kids run more mpw than Ryan Hall?

NC coach wrote:
my guys run 150-200 miles a week because they want to be good

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