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[Spkane31]
Total posts: 18
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How does this summer plan look for a hs sophomore.
60 miles a week. 8 miles X 6 days. Long run of 12 miles a day. The paces kind of vary to what I'm feeling for the day. Any ideas on the paces?
Also if it matters my pr's are 4:41 for 1600, 10:30 for 3200, 17:29 for 5k and a 28:05 5 mile which is the most recent one.
Any constructive criticism is welcome
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[Spkane31]
Total posts: 18
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left out a few things. One of those 8 milers is a 10 miler. and one of those 8 milers is a 6 miler. 20-30 second striders 3 times a week. General strength 3 times a week. (push ups, sit ups, 6 in., planks, squats, dips, pull ups.
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[CoffeY]
KWF
Total posts: 2095
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3 weeks in add a tempo workout once a week.
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[isitsafe?]
KWF
Total posts: 1234
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Spkane31 wrote:
left out a few things. One of those 8 milers is a 10 miler. and one of those 8 milers is a 6 miler. 20-30 second striders 3 times a week. General strength 3 times a week. (push ups, sit ups, 6 in., planks, squats, dips, pull ups. |
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If you figure out how to make a 26.2 miler a 15 miler, let me know. I could cut some serious time off my marathons, and save me a lot of agony.
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[Spkane31]
Total posts: 18
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Well you could just run 26.2 km and say it was miles. Thats a little over 16 miles. Not 15 but best i could do with keeping the 26.2 in there
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[MDemarest]
Total posts: 2
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Are you starting and maintaining 60 miles per week? I think you should increase your base mileage by 3 to 5 miles per week (possibly with a down week or two); just doing 60 each week doesn't offer any room to grow unless you threw in some workouts.
If 60 miles per week feels really hard now, I'd do less. If it feels easy, I'd build up from there through mid-to-late July before tapering back down.
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[Spkane31]
Total posts: 18
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I didnt think about that. 60 per week isnt too hard right now. The hard part is the 12 milers. Throughout the summer i'm going to add in more biking and swimming and strength to complement these and for the triathlon training i plan on doing.
What about racing. So far I have one in a week and one in the beginning of august.
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[Linganorexc111]
Total posts: 9
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Without a doubt you need to be progressive with your summer training. Running a consistent weekly mileage is not an ideal summer base. Start roughly around 45 and build up to 70 to 75 mpw. Take a day off once every 14 to 21 days. Really listen to your body, realize that volume is more important than MPW. tempo or threshold workouts one a week or once every two weeks after 4 to 5 weeks would be great. simply put, run hard when you feel good run slow when you dont. Frequent strides and core would be very beneficial. and finally as a runner you should focus your time running as much as possible. Dont do supplemental training instead of running unless you have experienced injury problems in the past.
Goof luck
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[Matthew]
Total posts: 67
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Linganorexc111 wrote:
Without a doubt you need to be progressive with your summer training. Running a consistent weekly mileage is not an ideal summer base. Start roughly around 45 and build up to 70 to 75 mpw. Take a day off once every 14 to 21 days. Really listen to your body, realize that volume is more important than MPW. tempo or threshold workouts one a week or once every two weeks after 4 to 5 weeks would be great. simply put, run hard when you feel good run slow when you dont. Frequent strides and core would be very beneficial. and finally as a runner you should focus your time running as much as possible. Dont do supplemental training instead of running unless you have experienced injury problems in the past.
Goof luck |
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I agree with this completely. You HAVE to start out slow. Jumping into those high miles right off the bat will lead to injury, if not now, later in the season. Be careful. Too much too early hurts way to many people.
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[Rob English]
Total posts: 12
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The easiest way to plan your summer running program, DO NOT ask random strangers for advice. Ask your CC coach for a a suggested summer training program. Pretty simple.
Your welcome!
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[JasonSchwabxc]
Total posts: 11
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not all of us were gifted with coaches in high school who knew what they were doing, or at least i know i wasnt. my track coach in hs thought 30 miles a week was way too much running. the bad part about this is, if he does have a bad coach like i did, he could do all this base, and then the improvement will stop when the season starts and he is under the coach. ive seen some good advice on here though and i agree. start off slow, build up to your 60-65 at the most(your young so high high mileage may or may not be a good idea, usually not unless your used to it) the fact that your cross training is very good cause it helps prevent injury(and the biking improves your turnover i believe). but just ease into it like that other guy said and the main thing is to stay consistant. 60 mile week= 12 mile LR + 8 miles a day(like you already said) after id say 4-6 weeks of good base, i would add in a tempo or a fartlek once or twice a week, but keep the training easy and consistant.my biggest question for you is how much are you cross training?
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[JasonSchwabxc]
Total posts: 11
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ok biggest thing i saw when i just looked through your logs. your FLYING through your easy mileage. at your skill level(ironicly enough is almost identical to mine (college sophomore) is more of a 7:00-7:30 pace. one of the best things you can do for yourself is to slow it up on the easy runs. you dont wanna burn out before the season starts
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[JasonSchwabxc]
Total posts: 11
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7:00-7:30 on your easy runs
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[Rob English]
Total posts: 12
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Hey JasonSchwabxc - It is nice you have decided to take the kid on as his coach. Congrats! The kid never even hinted whether his coach is useless. Thanks for pointing out that some HS XC coaches are useless. If this is the case, then he should seek out the AD to notify he/she, that the coach is only collecting some small fee for poor coaching performance. I do agree there are a few valid programs given. But, how many plans will the kid take? Will he try them all? It is best to follow one plan and to believe said plan will work. Another thought, the kid without a summer plan, could seek out a coach for the summer to help guide his training program. Which looks as if he did, for free ... Congrats Coach JasonSchwabxc.
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[JasonSchwabxc]
Total posts: 11
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rob has an extremely good point. belief in your plan is probly the most important part of your training. seek out someone you know with knowledge of this, or research. daniels running formula is a nice book to own, you can learn alot. i know i did. and by the way i do plan on coaching as soon as i am old enough. (wasnt to sure how to take that last comment) good luck though man, with your pr's you have a good start!
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[Alexmaguire]
Total posts: 27
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well im a rising sophmore and i basically have the same pr's as you. What im trying to do with my summer is get to about 600miles from june1st to the second week of august.I started my first week at 45 miles an i plan to build that by 3-5 miles per week. Then im also going to include 1 taper week in the middle of the summer. Im also going to add in 1 tempo run from the second week of July to the 2nd week of August. Also dude, do striders because when you do all pace work over summer when you get to XC its going to be hard for youre legs to break out of that pace work youre doing. I do 8x100m striders 3 times a week and break it down by 2@3200m pace 2@1600mPace 2@800mPace and 2@400m pace. And this also will add an extra mile to the days whenever u do these. also try to get in 4 sets of pushups w/ thirty seconds rest and 6mins abs. Those help to.
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[Matthew]
Total posts: 67
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There's actually not really anything wrong with doing some quicker easy days every now and then. Some people's bodies just respond differently to quicker paced runs than other people. Just make sure that if you go out for a run and are feeling sore/tight/tired/sluggish/whatever that you don't push the effort just to have a quick easy run. If you feel like heaven one day, run 6:30's. If you feel like crap, run 8:00's. It really just depends on how tough the run seems. There really isn't anything called "easy pace", it is actually called "easy effort". So do your easy days at an easy effort that you can recover with. If that's 6:45's, go for it. If that's 8:30's, so be it.
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