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SCHEDULE 1500
Advice by Coach Ed
Dear Carol,When I was younger I really enjoyed reading up on your columns as they are very helpful. I am now 16 and am in need of help. I run on average 2-3 miles per night and I am going to compete in the 1500m race next May. My high school doesn't have a proper track coach, and my town, and surrounding towns do not have track clubs. Can you point me in the right direction for a better daily plan for running until my season starts in March? It would really be appreciated as I have 5 other fellow runners in the same position!!! Jess Fournie Carol's Note: Jess, I'm passing this on to Coach Ed for some 'coaching' expertise. Thanks for your note. Jess, Goals for next May; that is what I like to see: some thought and preparation instead of looking for a quick fix. Good thinking! Smooth out your schedule so you are running 3 miles a day 5 days a week. Only add 1 mile per week until you get there. I'll provide a sample schedule for you and your fellow runners to follow: For 13 weeks, all running is moderate with no speed work. This 13 week schedule will give you the good base you need for training for the 1500. Remember, use this schedule as guide. Run the days that are more convenient for you.
Now you have a pretty good base of 21 miles a week. This should bring you to the beginning of November. If you are comfortable with this base mileage stay there a few weeks. If you would like to increase some more try this:
26 miles is even better! Good base to start. This brings us to around December. On Thursday do a hill work out. Run easy for 2 miles. Find a hill that will take you 45 seconds to 1 minute to get up it at a fast pace. This is the drill. When you run up the hill you want short quick steps and good arm pump. You should reach almost maximum heart rate by the time you crest the hill. Now take a slow jog for 3 minutes. Repeat this 6 times. Do this for 6 weeks. This work out builds leg strength, leg turn over, and taxes your cardio vascular system. Tough stuff. Now your ready for some speed work. I am suggesting only one work out. Again on Thursday. 1 to 2 mile easy run. Then run 3 minutes fast followed by 2 minutes jogging pace repeat 5 times follow with 1 to 2 mile cool down. Your fifth 3 minutes fast run should be your fastest so don't start out too quick. Concentrate on form and relaxing while your running fast. If you start to lose form you started out too fast. Stop the work out and try again a week later. This work out should be done once a week for 5 to 6 weeks only. Now you're ready to sharpen everything up in March with your regular coach. Tell me how it goes. Coach Ed
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Ed Poirier, "Coach Ed", recently was invited by the United States Olympic
committee to attend a workshop and training seminar at the Olympic training
center in California. 