Summer Training Plan? - High School Sophomore

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    Declan Chen

    Member since 02/26/2023.

    2 posts. Last post 2 months ago.
    2 months ago 05/10/2024 10:40pm EDT

    I'm a rising sophomore and I'm trying to make really big improvements this summer. I had a disappointing track season, and I really want to bounce back and step up as the number one on my xc team. I've been running around 35 mpw through track, occasionally getting up to 40. My prs are a 10:40 3200, low 4:50 1600, and 14:05 4k (last November). I'm going to build up with easy mileage and start working in longer runs and tempos, as well as biking 3-4 times a week.

    This is what my buildup is looking like right now during the peak and I would like some feedback :

    Wk1 - 30 miles
    Wk2 - 35 miles
    Wk3 - 40 miles
    Wk4 - 42 miles
    Wk5 - 46 miles
    Wk6 - 50 miles
    Wk7 - 46 miles
    Wk8 - 50 miles
    Wk9 - 54 miles
    Wk 10 - 53 miles
    Wk 11 - 50 miles

    From weeks 1-3, I'm going to be doing mainly distance work and building up the miles.

    Weeks 4,5,6 I would have one tempo a week and long run, building up a mile on the both each week.

    Week 7 No Tempo but long run

    Week 8,9,10,11 Tempo and gradually adding in interval work, with long run

    I will get in strides after most easy runs and stay relaxed on all my easy runs. I'm not going to be doing any doubles unless ya'll think I should. Overall, what do you think of this plan? My goal is to be running mid 16s in October.

    This post was edited 21 seconds after it was posted.
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    FutureOldHead

    Member since 03/22/2021.

    255 posts. Last post 4 days ago.
    2 months ago 05/10/2024 11:16pm EDT
    re: Declan Chen

    good plan. I wouldn't worry too much about interval work in the summer, maybe do a few easier sessions just to get the legs moving but I'm thinking more like 200s at mile pace with decent rest rather than 800s at 5k pace. a fartlek is a good way to get some faster work in without overdoing it or going on the track. tempos and strides along with your planned mileage load will work pretty well. I see that you've scheduled down weeks, don't be scared to take bigger down weeks if your fried, or cut a workout if youre feeling tired. summer is about getting in consistent work without overdoing it. I'd recommend keeping 45-50mpw in season for as long as you can. the longer you put off your taper, the better you'll run late in the season.

  • registered

    coahc

    Member since 11/16/2019.

    1,257 posts. Last post 1 week ago.
    2 months ago 05/10/2024 11:24pm EDT
    re: FutureOldHead

    FutureOldHead wrote:

    good plan. I wouldn't worry too much about interval work in the summer, maybe do a few easier sessions just to get the legs moving but I'm thinking more like 200s at mile pace with decent rest rather than 800s at 5k pace. a fartlek is a good way to get some faster work in without overdoing it or going on the track. tempos and strides along with your planned mileage load will work pretty well. I see that you've scheduled down weeks, don't be scared to take bigger down weeks if your fried, or cut a workout if youre feeling tired. summer is about getting in consistent work without overdoing it. I'd recommend keeping 45-50mpw in season for as long as you can. the longer you put off your taper, the better you'll run late in the season.

    ^ good advice. We don't have the luxury of a summer build phase here where I am so our young athletes train pretty consistently year round. As we just finished track season and cross country is month away we still do fartlek sessions, progressive runs and threshold work. May-August (XC season) we may race only 5-6 times which will include Nats. Our Athletics (track) season ran from Sept-the last day of April (23/24). I make sure my 14-15 year old athletes have plenty of down weeks throughout the year though and they average anywhere from 35-45 miles a week.

    Good luck Declan!

  • registered

    Declan Chen

    Member since 02/26/2023.

    2 posts. Last post 2 months ago.
    2 months ago 05/11/2024 1:17pm EDT
    re: FutureOldHead

    What should my max long run be? I've gotten up to 10 before. Is 90 minutes the basic rule of thumb?

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