Summer training plan

Training Advice/Discussion 5k/10k

3 weeks ago 06/20/2024 5:17pm EDT

Hey, so I am currently in a summer training block for some 5K and 10K races in the fall and here is my current base training plan. Let me know if it is good and/or if I need to change anything. Goal is to run somewhere around 15:30 for 5K and undecided right now for 10K. I am going to be a HS senior next year btw.

Monday: AM - 40 mins easy, PM - 1 hour easy, strides

Tuesday: AM - w/u, 5 x 6 mins, c/d, PM - w/u, 8 x 1K, c/d

Wednesday: AM - 40 mins easy, PM - 1 hour easy, strides

Thursday: AM - w/u, 6 x 5 mins, c/d, PM - w/u, 20 x 400M, c/d

Friday: AM - 40 mins easy, PM - 1 hour easy, strides

Saturday: AM - w/u, 20 x 40 sec hills, c/d, PM - 30 mins easy

Sunday: 1 hour 30 min long run

Notes: I do core every easy run day, and strength train every Saturday.

3 weeks ago 06/20/2024 8:03pm EDT

re: tryingtogopro

What are your current best times? What has your training looked like this past season?

It's hard to say much specifically on your situation because you've given us no actual context, but for the overwhelming majority of HS athletes this is way beyond sensible training, and should probably be thrown out entirely to start from scratch on a more sensible plan.

What you have here is basically just a straight up copy of elite training used by people running around 13:30 or faster in the 5k. Under what rationale would it make sense for the development level of someone who's aspiration 5k goal is 2min slower to use the same system?

3 weeks ago 06/20/2024 9:33pm EDT

re: tryingtogopro

tryingtogopro wrote:
Hey, so I am currently in a summer training block for some 5K and 10K races in the fall and here is my current base training plan. Let me know if it is good and/or if I need to change anything. Goal is to run somewhere around 15:30 for 5K and undecided right now for 10K. I am going to be a HS senior next year btw.
Monday: AM - 40 mins easy, PM - 1 hour easy, strides
Tuesday: AM - w/u, 5 x 6 mins, c/d, PM - w/u, 8 x 1K, c/d
Wednesday: AM - 40 mins easy, PM - 1 hour easy, strides
Thursday: AM - w/u, 6 x 5 mins, c/d, PM - w/u, 20 x 400M, c/d
Friday: AM - 40 mins easy, PM - 1 hour easy, strides
Saturday: AM - w/u, 20 x 40 sec hills, c/d, PM - 30 mins easy
Sunday: 1 hour 30 min long run
Notes: I do core every easy run day, and strength train every Saturday.

Not sure if this is a troll, but this is conservatively around 100mpw. My guess would be yohr previous workload is nowhere near this level. You will more than likely get hurt or run-down doing this.

For a high school senior, just run 70mpw with 1-2 tempo or threshold sessions per week and you’ll be set up well.

Ex]
Monday - 60min + strides

Tuesday - 30-40min tempo at Mile PR pace + 75 sec per mile (4:20 guy runs 5:35 pace)

Wednesday - 75min

Thursday - 60 min

Friday - 12x40sec hill OR 8-10x3min @ threshold

Sat - 45 min

Sun - 90 min

3 weeks ago 06/20/2024 9:48pm EDT

re: sbshsbsh

sbshsbsh wrote:
Not sure if this is a troll, but this is conservatively around 100mpw.

He copied word for word Ingebrigtsen training, except for the 40 minute easy runs.

3 weeks ago 06/20/2024 9:49pm EDT

re: tryingtogopro

Why not do 40/40 on easy days, and do higher volume single threshold sessions like 12x1k or 8x5min? Seems to be more beneficial for people running non professional times.

3 weeks ago 06/21/2024 8:53am EDT

re: tryingtogopro

This is to much for a high school kid. If you want to follow this method of training only do a little more than last year. I assume this would be a huge jump?

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