The rest of my summer training

Training Advice/Discussion High School

1 week ago 07/01/2024 2:12am EDT

I am training for my Sophomore year of XC, I did about 15-20 miles per week from June to October last season where I ran a 19:25 PR (decentally flat), For track, I ran about 10 miles per week from Jan-Apr on average and got a 5:11 for the 1600m.

So far, I ran mostly easier and moderate runs without any fartleks, intervals or running workouts, guessing I need to do those pretty soon and I experienced no injuries so far

May 12th - 13mpw

May 19 - 17mpw

May 26 - 17mpw

Jun 2 - 20mpw

Jun 9 - 22mpw

Jun 16 - 24mpw

Jun 23 - 26mpw

Aug 11 - Start of season

Sep 1 - Likely week of first meet

Nov 2 - Date of Districts

Nov 9 - Date of hopefully state

So what can I expect for like a rough draft of like what mileage I should do this season and when should I start putting in workouts? Also what times can I be expecting for the 5K since I am curious?

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1 week ago 07/01/2024 8:05am EDT

re: 2 minute miler

2 minute miler wrote:
I am training for my Sophomore year of XC, I did about 15-20 miles per week from June to October last season where I ran a 19:25 PR (decentally flat), For track, I ran about 10 miles per week from Jan-Apr on average and got a 5:11 for the 1600m.
So far, I ran mostly easier and moderate runs without any fartleks, intervals or running workouts, guessing I need to do those pretty soon and I experienced no injuries so far
May 12th - 13mpw
May 19 - 17mpw
May 26 - 17mpw
Jun 2 - 20mpw
Jun 9 - 22mpw
Jun 16 - 24mpw
Jun 23 - 26mpw
Aug 11 - Start of season
Sep 1 - Likely week of first meet
Nov 2 - Date of Districts
Nov 9 - Date of hopefully state
So what can I expect for like a rough draft of like what mileage I should do this season and when should I start putting in workouts? Also what times can I be expecting for the 5K since I am curious?

sub 19 would be a good goal for now. You should build to 40 mpw this summer . I doubt you will make state but good luck.

1 week ago 07/01/2024 8:12am EDT

re: Kvothe

I agree build up to 40mpw if you were only doing 15-20mpw before. You want to be doing strides a couple days a week at least and a few funs a week those runs should be progression runs were maybe you hit threshold pace by the last mile.

1 week ago 07/01/2024 12:23pm EDT

re: citius5000

So starting off at the 26 that I did last week, what does a good progression to 40 look like?

you're overthinking it. you don't need to build up so infinitesimally slow. get up to 35-40 over the next 4 weeks, take a down week where you run like 70% mileage so about 28 to 30 if you were running 40 mpw, then continue running 35-40 mpw. if you feel beat up at any point you can take an early down week but i like to take a down week every 4th week in the summer (so one every month)

EASY RUNS VERY EASY. i promise fitness will be gained even if it's very easy, your body needs that easy volume to be able to absorb workouts and also to build capillary density. strides after most easy runs, 4-6x100m with 1 or 2 minute in between fast but relaxed. should not be hard, it's not an interval workout, it's speed maintenance after running slowly.

core ~3 times a week (i prefer after easy runs)

good long runs, alternating easy and progression each week.

1-2 workouts a week, mostly aerobic. start with 1, after a few weeks do two every week. maybe 1 tempo and 1 long repeats (6-8x1k on 60 recovery or something). don't blast these to the max but should be pretty tough.

i'd also do pure speed development/plyometrics one day. strides work on speed maintenance and economy, but you also have to actively work to improve your top end speed year round. so if you run 6 days a week, on your 7th day, do pure speed. read the posts by V:

LetsRun.com Forum Thread

5x60m w/ full recovery

gimmesomeadvice11/05/2016 11:01am EDT7 years ago

So my coach has told me to do this workout over the weekend, said it will help me improve my 1500m. Is that true? I'm having a hard time believing something so short will help me, will it improve my speed or something? Sorry...

Thread:www.letsrun.com/forum/flat_read.php?th...

Do this and some box jumps/other plyometrics on your day off and you're good to go. should be pretty easy and fun.

most importantly though, don't overthink. run and train hard and race, don't get too caught up in times. they will come.

1 week ago 07/02/2024 3:07am EDT

re: Kvothe

I feel like I am already in sub 19 shape, I can get way below that

Just increase 5mpw til you get to 40mpw. So your week may look something like this once you hit 40mpw.

Mon - 6mi easy, strides

Tues - 7mi PRR

Wed - 6mi easy, strides

Thur - 7mi PRR

Fri - 6mi easy, strides

Sat or Sun - 8mi LR, other day off

1 week ago 07/02/2024 12:59pm EDT

re: citius5000

What does PRR mean, I am getting about 15 different meanings for it

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