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736 Views 0 Replies Latest reply: Feb 28, 2012 7:18 AM by xmilerunnerx
xmilerunnerx Rookie 2 posts since
Dec 23, 2011
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Feb 28, 2012 7:18 AM

High School Distance Running Questions?

     This is my first thread post, so it might be a little on the rough side. However, cutting straight to the point, I was wondering if anyone out there had some tips on running the more "middle distance" races of the 2 mile and 1 mile. I know this running forum is generally for longer races, and I do run 5k's in cross country, and have also ran 10k's, 13.1's and 25k's, but I am currently in outdoor track for a small >200 student school, so even though my times aren't incredibly fast, they are good for the small size of the schools I compete against.


     I was humbled by my 2nd meet of the year, winning both the 3200m (2 mile) and 1600m (1 mile), but running much slower than I wanted. 3200m - 9:58 Goal - 9:26 and 1600m - 4:38 Goal - 4:25


     I know I have the training in me to run those times, but I think my problem is having no one to run against. The 2nd place time in the 3200m was a 10:28 and the 2nd place time in the 1600m was a 4:43, which sounds close, but is misleading bc I was leading from the gun, and relaxed the pace at end when 2nd place started to kick, but I was probably +10 while pushing the pace.


     I run 60 miles a week in track, including intervals.


Common intervals are:

3 x 1200's @ 3:35-3:40 pace

8 x 400's @ 63-65 pace

Fartlek 200's - One slow 200, One fast 200 - Slow is about 1:00 (active recovery), Fast about 30-32.


     I believe I'm set on the speed work portion, but I would like training tips for the weekends, when I'll usually just go out and run slow mileage @6:30 min/mile pace, and 12-18 mile long runs @6:45 - 7:00 min/mile pace.


     I think my biggest problem is TOO MUCH aerobic long runs and regular runs, cutting into the training I could be putting into my foot speed and fast twitch fibers. Should I run less mileage (40-50 miles per week) at a faster pace?



1 mile - 4:34

2 mile - 9:50

5k - 15:39


1 mile - 4:34

2 mile - 9:50

5k - 15:08

13.1 - 1:19:00

Goals for 2012

1 mile - 4:25

2 mile - 9:26

8k - 25:30 (at least sub-26)

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