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How to get my 800,1500,1600 times down?

Answered By Mick Grant & John Molvar

Question

I just finished my xc season and am looking forward to outdoor track season! I'm trying to get a sub 5 min mile and a sub 2:30 800. My current times are 5:34 for the mile and 2:43 for the 800. Are there any workouts to get this times down? BTW i'm 13 years old!

Answer

I'd say continue to gradually increase your mileage. Endurance is the key to success in distance running. I prefer to have kids get to 2:15 in the 800 before moving up to the mile. This way, you can work on speed in the shorter event, while daily endurance training will give you the strength to move up to the mile. You don't have to run every day, but you definitely should gradually run more. Sun - long run. Mon - 6 x 200 with 200 rest, fall-xc pace, winter-mile pace, summer 800 pace. Tue - easy run. Wed - 2500m high aerobic tempo run. Thu - easy run plus 6 x 50m. Fri - easy run. Sat - medium run

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