I love how you didn’t even notice how the girls were annoyed by her coaching, for fs sake coach, if your runners wanna run hard let them run, and stop telling them to relax.

@@JulianLopez-wv5el. I love how you can’t understand that she’s a good coach, letting them run too hard can risk injury. She’s doing perfect by telling them to be relaxed while running.

It's 0.75 mile. It's the Polo Fields in Golden Gate Park. The inner paved cycling track is 1k.

@@dans_wildlife that's nice to know

Yeah it's really nice. I would love to train there.

She ran 10:55 for 1st 2 mile and 10:56 for 2nd 2 mile...so basically ya

Johnna Marcus same here

Actually haha it helps me ! Because sometimes I tense up my arms and legs and run like a robot in a way and the way I take it is I need to relax my muscles and it helps to an extent

I know exactly what you mean, but I sort disagree when it comes to running; when someone tells me to relax in running it helps, when I take a yoga class and the instructor tells me straighten your back, breath and relax your shoulders, I just want to say shut the beep up.

It's just telling her to "slow down", relax was the wrong word

EL 19 that’s how the girl feels during running, that coach was getting on the girls nerves. If they wanna run fast let them run fast.

not necessarily. that is a pace she feels comfortable at. you can pin point a specific time to hit for workouts or go by feel. she seemed to hit a rhythm and felt fine holding that tempo. Basically: that was most definitely her threshold pace

She runs 32:30 for 10k, 5:27-28 pace for 2x2 miles isn't putting her in a hole by any means for her. That was right at her lactate threshold, or possibly a bit slower. Keep in mind guys, lactate threshold is supposed to be challenging, but is supposed to be manageable as well, and if you watch the video and pay attention to her running economy, it is consistent all the way through, except at the end of the 1000m rep at the end of the workout.

this was the first workout of the season. coach was using this to see where everyone is at

Monday: 200, 400 , 600, 800, 1000, 1600, 1600, 1000, 800, 600, 400, 200 Take a 30-second break after 200 meters. Take a 45-second break after 400 meters. Take a 60-second break after 600 meters. Take a 75-second break after 800 meters. Take a 90-second break after 1000 meters. Take a two-minute break after 1600 meters. Tuesday: Sprint 100 meters, then jog 100 meters for recovery. Repeat 16 times, moving continuously. One set of bleacher runs Wednesday: 6x800 Take a 90-second break between sets. Thursday: 16x200 The 200 should be a sprint and rest should be 200m jogging. Friday: 12x400 Take a 60-second break between sets. Pretty normal distance workout for 800/1600 runners. I'm not sure how old your son is so adjust as needed.

@@jakewilliams5744 thank you very much.. He is 12 years old competing in national meet here in the philippines..

@@nelsonsario7909 for a 12 year old I'd decrease the volume a little bit and increase rest time. Be careful not to overwork him. Make sure to foam roll and ice after every workout.

@@jakewilliams5744 thank you for such wonderful suggestions.. Will you suggest me workouts for sprinters? I will be very thankful.

Thank you very much for your help, my athlete won first place both in 1500 and 800 m run

Atleast he's doing it.

No, they were running at threshold pace. It is slower than race pace.

I would not over think this...it is pace work for given time...thats important

1 kilometer = 1000 meters

1 mile = 1609m = 1.6 x 1k

1 kilometer = 10 hectometer

1k is .62 miles.

As we used to say in Cross Country: "My sport is your sport's punishment." :)