Running The Mind

Running The Mind
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Saturday, January 26, 2008

2 Mile Training Sample

The following is a 20 week training sample for the 2 mile. The schedule is mapped out in five phases; Base, Base with threshold, Long speed, Short speed, and Peak racing. This is a general schedule that is not set in stone. It should be modified to each athletes talents, capabilities, potential, strengths and weaknesses. The speed sessions are examples and should be varied each week during the phase. It should also be noted that this schedule is geared toward an ideal season where the athlete does not have to race two to three times a week. Unfortunately, this isn't reality in high school so the schedule may also have to be modified to fit in dual meets during the week.

Base Phase (8 weeks)
Sunday - 12-14 miles easy
Monday - 6-7 miles easy
Tuesday - 6-8 miles moderate
Wednesday - 4-6 miles easy
Thursday - 8-10 miles easy
Friday - 4-6 miles easy
Saturday - 6-8 miles moderate

Base Phase with Threshold (4 weeks)
Sunday - 12-14 miles easy
Monday - 6-7 miles easy
Tuesday - 6-8 mile fartlek
Wednesday - 4-6 miles easy
Thursday - 8-10 miles easy
Friday - 4-6 miles easy
Saturday - 6-8 mile tempo run

Long Speed (4 weeks)
Sunday - 10-12 miles easy
Monday - Repeats, 4 x 1,000 meters (400 meter jog rest)
Tuesday - 4-6 miles easy
Wednesday - Repeats, 10-12 x continuous 400's
Thursday - 6-8 miles easy
Friday - 2-4 miles easy
Saturday - Race or tempo run
**The speed sessions can be 800 meters up to mile repeats

Short Speed (2 weeks)
Sunday - 10-12 miles easy
Monday - Repeats, 5 x 600 meters with full recovery
Tuesday - 4-6 miles easy
Wednesday - Repeats, 10 x 200 meters with full recovery
Thursday - 4-6 miles easy
Friday - 2-4 miles easy
Saturday - Race
**The speed sessions can be 200 meters to 800 meters

Peak Racing (2 weeks)
Sunday - 8-10 miles easy
Monday - Repeats, 10 x 50 meters hard, 50 meters easy/continuous
Tuesday - 2-4 miles easy
Wednesday - Repeats, 10 x 100 meter sprints, 3/4 effort, full recovery
Thursday - 2-4 miles easy
Friday - 2-4 miles easy
Saturday - Race
**Ideally the last two Peak weeks will lead to the State qualifying and State meet

4 comments:

Anonymous said...

Is there a rule of thumb for what would be considered an "easy" pace?

Joseph A. Renguso said...

There is no general rule of thumb for easy pace. It's different for everyone. Sometimes I refer to easy pace as "up and down" running, because you are going slow enough that you feel like you are moving up and down more than forward.

Some Kenyans who can run 4:10 pace for two miles do easy runs at 8:00 pace.

A general rule for training paces is: take your current 5k pace and add 1:20 to 2:00.
eg. 5:20 5k = 6:40 to 7:20 pace range for training on distance days. If you are tired make the pace 8:00 or slower. If you are running under 6:40 pace, even if you feel good, you are entering the moderate pace range. Running slow doesn't hurt you as long as you are getting in your faster days.

Sean said...

Thank you for the response.

Anonymous said...

I coach some very strong athletes and I think this is excessive for the vast majority of hs runners.
No days off and 14 mile longruns.
More like a university plan and even then all but the toughest D1s would encourage one day off per week.
I do like the later season repeat sessions.