Hi, I'm a rising sophomore in HS starting summer training. I've heard that summer training should be less speed-focused, with one threshold workout a week and higher/faster mileage. I was in around 18:40 track 5k shape before I took the last week off for context.
How fast should I be running my base runs?
How should I structure my summer training?
How much 5k fitness did I lose from the week off?
Thanks!
1. Easy; light breathing; can maintain conversation without labor
2. Too abstract of a question, not enough information. Run 5 to 6 days a week. Run one long run, a threshold run if you want or an easy speed session (like 8x200m at slightly faster than mile pace) or a fartlek. Pick two options, do them on separate days, like Monday (easy speed) and Wednesday (fartlek/threshold). All the rest of the days easy with strides at the end. Long run on Saturday with Sunday off.
3. Not any significant amount. Recovery is good especially if you’re coming off track
Hope that helps!
baseruns wrote:
Hi, I'm a rising sophomore in HS starting summer training. I've heard that summer training should be less speed-focused, with one threshold workout a week and higher/faster mileage. I was in around 18:40 track 5k shape before I took the last week off for context.
How fast should I be running my base runs?
How should I structure my summer training?
How much 5k fitness did I lose from the week off?
Thanks!
Don't be a slave to the watch, don't worry about pace. As another poster stated run at a conversational pace. The heat and humidity will effect your time. Last summer my sophomore son had trouble keeping his heart rate under 160 unless he ran slower than a 9:15 pace. A few months later a 7:30 pace yielded that same heart rate. The heat and a long day of working outside trashed him. I'm glad he was conservative in his training, a few of his teammates pushed too hard in the heat, overtrained and didn't improve as they should have.
Don't worry about pace.
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