for those distances i do alot of 400s and 300s and 200s so try those. also what are ur current prs?

quote:<HR>Originally posted by wantnationals:
Hello. I am a 12 year old that wants to win in both the AAU and USA Nationals in the 800 and 1500 meter runs. I have done some research and see that to have a chance at winning both I need to have time of 2:15 in the 800 and 4:40 in the 1500. I have listed below my goal times, times that I have now and a sample of my workouts.

Goal Times: I would like to make these by June of this year if possible.
800 Meters... 2:15
1500 Meters.. 4:40

My best times to date are 2:43 in the 800 and 5:35 in the 1500. Both were in July of last year. I trained 10 weeks for those times and was 11 when I ran them. After summer track I ran with the high school cross country team for their season. I now can run 3 miles in the high 20 minute range.

Since January of this year I have been following the training program listed below.

Monday: 4 X 1,000 meter repeats with 5 minute rest periods
Tuesday: Easy 3 mile run
Wednesday: 8 X 400 meters with 2 minute rest periods (I did my best today running the first 7 in 1.21 and my last was 1.25...I had gassed out)
Thursday: easy 4 mile run
Friday: 3 mile tempo run
Saturday: 5 mile medium/easy run
Sunday: NOTHING

I was thinking of adding a speed day once every 8th day such as 200 meters at 95% of my max...full recovery and then repeat....maybe 4-8 of them????

Please help me with my training program. Maybe complete training program from all of you coaches and athlets out there? After the summer program is over I am taking 5 months off. ( my dad is making me...he says that he does not want me burning myself out)

<HR>

First, I must say, you write very clearly and succinctly for a 12 year old.

If the nationals are in July, then you have time to build yet. I wouldn't fret about specific speed workouts yet, but would be focusing on building a good base, doing hills, tempos and lotsa strides. Your schedule looks OK; maybe add a bit more mileage and again strides after easy runs and hill sessions. Also, do some upper body stuff like push ups, pull ups, dips, as well as ab work like crunches. Good Luck!

http://This message has been edited by Wile E (edited 02-21-2002).

quote:<HR>Originally posted by swedechick:
for those distances i do alot of 400s and 300s and 200s so try those. also what are ur current prs?<HR>

My best times to date are 2:43 in the 800 and 5:35 in the 1500. Both were in July of last year

What are your rest periods with the workouts that you do?

Could you please post your exact workout?

Matthew, I'm the runner that Isaiah mentioned...I've been to three different USATF Nationals, and I've placed in the top three in one event each time.

When I was twelve, I placed second in the 1500, and sixth in the 800, running 4:37 and 2:22 respectively.

You're training looks very good...for a 1500-3000 runner. Being a middle distance runner, it seems to me that you should shift the focus a bit more towards speed, especially as the summer season approaches.

Going from your current PR's to being a national champion in two events is a very ambitious and admirable goal, but I think that you should set some intermediate goals to help you along the way. Perhaps set the goal of making the finals at Nationals this year.

For this time of the year, you would do well to follow your current training, but I would begin doing one or two speed workouts every week or ten days.

Here is a couple of sample weeks of what I would have done during the summer season when I was your age:

Mon-1 mile warm up, 12x200 in 33 (goal 800 pace).
Do this workout in sets of 4, walking/jogging back across the field to the starting line for rest between 200's, and 3-5 minutes between sets.


Tue-Soccer practice.


Wed-1 mile warm up, 3x1 mile in 6:00..."comfortably hard". You should be pushing by the last interval. Take 5 minutes rest between. This workout is best done at a park, or somewhere where you can run on grass or dirt.

Thu-Soccer practice.


Fri-If you have a track meet Saturday, rest or do an easy run. If you're not racing on Saturday: 12x200m hill at goal mile race pace. Do this in sets of 4, or 6 if you can. Jog down the hill for recovery between intervals.(Slowly! The downhill running puts extra stress on your legs, so it's best to "shuffle" down the hill) Take 4-5 minutes between sets.

Sat-Track meet, or distance run (usually 4-5 miles for me)

Sun-Complete rest.

Mon- 1 mile warm up, 16x100m in 15-15.5 w/walk back recovery. 1/2 mile cool down.

Tue-Soccer practice

Wed-1 mile warm up, 6x300 in 46-47 w/full(7-9 minutes) recovery. 1/2 mile cooldown.

Thu-Soccer practice.

Fri-Rest.

Sat-Track meet. (1 mile warm up, racing any combination, or all of the 400, 800, 1500)

Sun-Off or 4-5 miles steady.

Isaiah might want to make a few corrections to those workouts, as my memory's a bit foggy...


I know that you're probably shaking your head at the idea of taking two days a week completely off from running to play soccer. But, let me assure you, that playing soccer, basketball, or any other such sport has many benefits:

1.Provides a mental and physical break from the repetitive pounding of running...basically protection from "burnout".

2.Develops aerobic ability, as well as speed, coordination, and overall fitness and strength, which prevents running-related injuries.

3.Provides a team atmosphere to balance the solitude of running and racing.

I've done very well in past years off of no base but 10-20 miles a week and soccer two or three times a week throughout the winter.

With the exception of the fast intervals, try and do as much of your running as possible on grass or dirt.

If you can find someone who is of your ability, or slightly faster, to train with, it will help tremendously.

I would also encourage you to keep a detailed log of the work you do...not only can it be used an effective training tool, it?s a lot of fun to look back and see what kind of workouts you were doing several years ago. I have a log of every workout I've done (save for a few weeks where I didn't record the info for one reason or another) since May of 2000.

Good luck.

Daniel LaCava


------------------
Gonads and Strife...Weeeeeeeeeeeeeeeeee!
"The strong, the quick, the mentally sick. Runners. The fast, the sleek, the thin as a stick. Runners.
The speedy, the odd, the Saucony shod. Runners.
The runners, their peers, they're all snotrockateers. Runners. Runners."

Don't think...just be...be fast!

http://This message has been edited by prefontaine (edited 02-21-2002).

quote:<HR>Originally posted by prefontaine:
Matthew, I'm the runner that Isaiah mentioned...I've been to three different USATF Nationals, and I've placed in the top three in one event each time.

When I was twelve, I placed second in the 1500, and sixth in the 800, running 4:37 and 2:22 respectively.

You're training looks very good...for a 1500-3000 runner. Being a middle distance runner, it seems to me that you should shift the focus a bit more towards speed, especially as the summer season approaches.

Going from your current PR's to being a national champion in two events is a very ambitious and admirable goal, but I think that you should set some intermediate goals to help you along the way. Perhaps set the goal of making the finals at Nationals this year.

For this time of the year, you would do well to follow your current training, but I would begin doing one or two speed workouts every week or ten days.

Here is a couple of sample weeks of what I would have done during the summer season when I was your age:

Mon-1 mile warm up, 12x200 in 33 (goal 800 pace).
Do this workout in sets of 4, walking/jogging back across the field to the starting line for rest between 200's, and 3-5 minutes between sets.


Tue-Soccer practice.


Wed-1 mile warm up, 3x1 mile in 6:00..."comfortably hard". You should be pushing by the last interval. Take 5 minutes rest between. This workout is best done at a park, or somewhere where you can run on grass or dirt.

Thu-Soccer practice.


Fri-If you have a track meet Saturday, rest or do an easy run. If you're not racing on Saturday: 12x200m hill at goal mile race pace. Do this in sets of 4, or 6 if you can. Jog down the hill for recovery between intervals.(Slowly! The downhill running puts extra stress on your legs, so it's best to "shuffle" down the hill) Take 4-5 minutes between sets.

Sat-Track meet, or distance run (usually 4-5 miles for me)

Sun-Complete rest.

Mon- 1 mile warm up, 16x100m in 15-15.5 w/walk back recovery. 1/2 mile cool down.

Tue-Soccer practice

Wed-1 mile warm up, 6x300 in 46-47 w/full(7-9 minutes) recovery. 1/2 mile cooldown.

Thu-Soccer practice.

Fri-Rest.

Sat-Track meet. (1 mile warm up, racing any combination, or all of the 400, 800, 1500)

Sun-Off or 4-5 miles steady.

Isaiah might want to make a few corrections to those workouts, as my memory's a bit foggy...


I know that you're probably shaking your head at the idea of taking two days a week completely off from running to play soccer. But, let me assure you, that playing soccer, basketball, or any other such sport has many benefits:

1.Provides a mental and physical break from the repetitive pounding of running...basically protection from "burnout".

2.Develops aerobic ability, as well as speed, coordination, and overall fitness and strength, which prevents running-related injuries.

3.Provides a team atmosphere to balance the solitude of running and racing.

I've done very well in past years off of no base but 10-20 miles a week and soccer two or three times a week throughout the winter.

With the exception of the fast intervals, try and do as much of your running as possible on grass or dirt.

If you can find someone who is of your ability, or slightly faster, to train with, it will help tremendously.

I would also encourage you to keep a detailed log of the work you do...not only can it be used an effective training tool, it?s a lot of fun to look back and see what kind of workouts you were doing several years ago. I have a log of every workout I've done (save for a few weeks where I didn't record the info for one reason or another) since May of 2000.

Good luck.

Daniel LaCava

<HR>

How much rest period is between the 200's?

Would a slow 3 mile run on the grass or a pool workout with the aquajogger be good on the "soccer days"?

My last 400 meter days I did 8 X 400 with 2 minute rest periods. My first seven were in 1.21 and my last in 1.25. Based on those numbers do you think my 1500 meter time is down to about 5.10 or 5.20?

quote:<HR>Originally posted by Wile E:
First, I must say, you write very clearly and succinctly for a 12 year old.

http://This message has been edited by Wile E (edited 02-21-2002).<HR>

Wile E. The first thing that I thought when I read this post was that it was from an overzealous parent trying to get some insight into coaching his/her kid. (Wantnationals, if this is not the case, I appologize.) In my college prep Anatomy classes, I have few students who write so well. And from my track team, I have only a handfull of athletes willing to go out and research training and try to implement it on their own (although I encourage it).

Wantnationals: You have been given good advice here. You can take pre's stuff to the bank. Especially the stuff about including other sports like soccer. 12 is way to young to focus only on distance running, even if it really is something you want to devote yourself to.

Wile E, that particular 300 workout is used for speed and strength, not really pace work. They're done allout every step of the way, hence the full recovery. They're for developing "intestinal fortitude" as much as anything else. I did the same workout last summer with the 300's in 42.

The 800's in 33 were at goal 800 pace, not pr pace. I was hoping to run under 2:15 that summer, and Isaiah and I felt like I was capable of doing so...I just never had that "perfect" race, like I was able to have in the 1500.

The 2:22 that I ran in the finals at nationals wasn't my PR...I ran 2:18 in the prelims, before having an awful race to finish sixth in the finals.

DJL

------------------
Gonads and Strife...Weeeeeeeeeeeeeeeeee!
"The strong, the quick, the mentally sick. Runners. The fast, the sleek, the thin as a stick. Runners.
The speedy, the odd, the Saucony shod. Runners.
The runners, their peers, they're all snotrockateers. Runners. Runners."

Don't think...just be...be fast!