Weird sub 20min 5k plan help please?

Question

Okay, so I am a 15 year old female high school sophomore who was #2 on the team's varsity last year, almost made it to state with my 19:54 5k PR at the end of the season. I ran 315 miles the summer before that season to prepare, and had no injury problems. This summer, I have tried to run the same mileage in June, being out of shape due to lack of training in track season, and could not run even close to the same because of severe shin splints and IT band issue. My parents took me to see a physical therapist a few weeks ago and through physical therapy, the injuries seem healed. The problem is that my physical therapist put me on a, what seems to be, severely odd training program for the upcoming season. Let me describe it in detial. Three weeks ago, I started running again with 4 min fast walk and 1 min run interval, that cycle repeated 4 times for a total of 20 min. The running part was at 20min target 5k pace. The next week, I was walking for 3 minutes and running at the same pace for two. It was difficult but succesful. Last week, he bumped me up to the next stage of the program, the 2 min walk and 3 min fast run intervals, still a total of 20 min. I was somewhat dying on the track with that, and only got 2 workouts in that week because he has me taking days off in between. I did the same on the treadmill yesterday and felt okay, but treadmill running is just not the same as on the track. Today, I went in to physical therapy to work out on the weights and get electrical stim and all, and he told me to bump it up to 4 min run and 1 min walk intervals, starting tomorrow. He said I could handle it but I feel like he made that decision on a whim. My main concerns are that this training program is progressing too fast (my dad argued this with the PT, being a runner himself), this training program is not suitable for long distance racing (I have always heard that long, medium pace runs are the proven way and only way to train), this plan is not scientifically valid (my PT is not a runner and specializes in other sports) or will yield any results come fall. I haven't told him any of this, as he is adamant on "getting me in shape fast" and is a strong tempered dude. Cross country season is right around the corner here, I am pretty desperate as it is one of my top priorities to support the team. Any advice or suggustions are needed, i need many second opinions on this controversial training plan, I hope I can justify it or change it if needed.

Answer 1

A lot to address here:



You were off for a bit before starting again, this program seems a bit aggressive - too much running at a 5k pace without any slower miles. While off days are good, easy days are good as well, active recovery is important as well, it helps acclimate your body to training. I agree that the program is a bit aggressive, but my biggest problem is how incomplete it is - pretty much you're either running 5k pace or you're taking days off.



This program will not get you in shape for racing, and shouldn't be designed to, it should be designed to give you some base fitness coming back from injury before starting a real training program. There is no proven "only" way to train. A good training program utilizes different kinds of runs for different parts of your fitness - medium paced runs (I'd call these tempo runs) are only one tool, you need long slow distance, shorter easy recovery days, intervals, and sprint work, all at different times within a training cycle.



You don't need to be making these arguments to him, your parents should - you're just a kid, it isn't your place. His temper shouldn't matter - YOUR PARENTS pay the bills, he is working for YOU, if there are concerns, he should address them in a professional manner. You might consider a different PT if you still need one.



Supporting the team is great, but ultimately doesn't matter. What matters is having your best race. If you do your best, that is the most you can do for the team. Running isn't a team sport (unless you happen to have a baton in your hand).



You can change whatever you want. This guy is just a doctor, he's not the police, if you are healed, train in an appropriate manner - if your father and you both think this guy doesn't know what he's doing, do what you think is correct.

Answer 2

I've gotten some weird ones... Big Daddy is a popular sub at my school. He's old, and in a mororized wheelchair. He wears big fake gold jewelry and tells everyone to call him 'big daddy' Once in bio we had a sub. she said she would mind if talked b/c we were studying for a test with each other. like 5 minutes later she said ext person to talk is getting a detion. I had the same one in math a couple of weeks later. we had a test today. she gave us like 5 answers, and let us talk. we thought it was cool. we were the only class she told answers to. the next day we found out that she told our teachers that she gave us the answers! we had to take another test because of it! I also had a crazy sub in bio. He was an old guy and he kept looking at the ceiling and say "mr. (my principals name), i know your recording us' or he'd randomly be like 'thats a good question. how do you say hand in german? it fgsdfg" thats all i can rember off the top of my head. you know whats worse tan crazy subs? crazy student teachers. i have one in math. we'll raise our hand to ask a question, and he'll look at us and say 'no'. like were a dog.

Answer 3

long runs are definitely the best and during track season last spring i had problems because my coach jumped right into speedwork without a distance base. I should have gotten the base myself, but for you you were injured so you couldn't. I think it's very likely you could injure yourself or end up with unneccessary aches and pains all season. I'd just say you have to talk to him somehow, because speedwork is not what you need right after injury.