I know it's kind of against the spirit of SoM to over-think things, but nowhere in the original plan does it specify the volume of the 150-300m repeats. Is there a formula (like 3% of weekly mileage) Right now I was thinking like 4000-4500 meters of repeats, but maybe that's too much? Any help?
Lenny Leonard wrote:
but nowhere in the original plan does it specify the volume of the 150-300m repeats.
"Q: Go over that again?"
"A: (1) twice-a-day, as many days as you can - four, five or six days a week (2) increase your mileage, find your own sweet spot (3) meet with a group twice a week (4) one tempo run of just four to six miles and (5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m (5) don't try to impress anyone, run within yourself (6) relax, the real training doesn't begin until September."
http://pih.bc.ca/summerofmalmo.htmluse the followig lin to see hat he did every day that summer, and it may help:
terps wrote:
use the followig lin to see hat he did every day that summer, and it may help:
Summer of Malmo has nothing to do with "that" Summer. Summer of Malmo is off-season training for high school and college strudents.
well i've gotten in trouble for interpreting things differently than malmo himself, but if the summer of malmo link is a "a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer WITHOUT the attendant physical or mental fatigue," according to malmo, and the "summer of malmo '82" included daily training that could assist the original poster in breaking down his volume question, or whatever he was asking about, then maye we can put 2 and 2 together. but i will back off at that inference, at the risk of being logical.
Read carefully, everything is there.
Does summer of malmo actually work? I want to hear some success stories that are from people who got good over the summer from this.
As a local xc coach needed variation in training to maintaion committment and motivation for my team members last summer.
Adjusted SoM and their schedule followed something like 3 maorning runs of 5 miles, track reps of 12x200@rp with 1min rec and another session of 8x400m fast with 1 min rec per week. Mileage was increased from base of 55 miles at start by 3 miles each week to a final total of 70 by end of August.They enjoyed the structure and variety and were well motivated. Strength,power and speed impoved overall.Their first 10k road race saw times improved by 8-12 secs over previous best last season.
Sunday was always a steady 12 mile run and a few gym circuit sessions were added twice a month.
Adjust Malmo to your own individual lifestyle, but remember this time is your base period so enjoy the summer of preparation.
Good luck and what have you got to lose by trying it out for yourself.
athleticsfreak, what you've just posted is the Anti-Summer of Malmo schedule. You've broken the EULA. Warranty is null and void.
I'd sign off on your revisions if those 400s were slower than 5k pace. "Fast" isn't going to cut it.
doesit?? wrote:
Does summer of malmo actually work? I want to hear some success stories that are from people who got good over the summer from this.
What part of "the real training doesn't begin until September" didn't you understand?
Richard Perry wrote:
doesit?? wrote:Does summer of malmo actually work? I want to hear some success stories that are from people who got good over the summer from this.
What part of "the real training doesn't begin until September" didn't you understand?
never mind that Malmo ran alot more than this...
doesit?? wrote:
Does summer of malmo actually work? I want to hear some success stories that are from people who got good over the summer from this.
The idea for Summer of Malmo actually originated in 1989, the Summer that Terrance Mahon went from scrub to stud.
"Summer of Malmo" is "a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer WITHOUT the attendant physical or mental fatigue" just as it says in the first paragraph. It is in-between season training. It isn't a training "program" so-to-speak.
"Summer of Malmo" was born out of John Schiefer's Track&FieldMedia.com message board almost ten years ago. Tranck&FieldMedia was the "Granddaddy of the running message boards" and had Schiefer not decided to spend more time on his day job Letsrun would have never become the "world famous message board" it is today.
Track&FieldMedia.com was just like it is here today, full of runners looking for the secret workout or the secret program that will take them to the next step. Every year about this time they start devising all sort of ingenious plans for the Summer to get them ready for cross country season. Then, as it is now, they were looking for a blueprint for the Summer, when in reality there is no blueprint, there are no secret workouts at all. All there is, is consistency, persistence and patience -- just as it always was. Summer of Malmo is a concept, not a blueprint, feel free to adjust it to suit your needs.
Knowing that "consistency, persistence and patience" doesn't excite anyone, one day I posted on T%FMedia that I had the Summer program that was exactly what all of the young bucks were looking for, and that when I get a chance I'll post it. This became somewhat of a running joke at the T&FMedia message boards, each week someone would ask about my summer "training" program and each week I's say, I'm still "working on it.
Finally in June, I realized I couldn't procrastinate any longer, so I sat down and wrote "Summer of Malmo" with the Seinfeld episode of "Summer of George" in the background on TV. It was born part out of reality, the Summer of 1989 that Terrance Mahon decided he was going to get serious, and went from unknown scrub to College All-America, but it was also part reflection of mine as to how high school and college runners should go about training during the Summer between seasons.
Historically, runners tend to come from two camps; their motivation gets misplaced during the Summer and they do too little training to prepare themselves for XC, or they train too hard, come to school in great shape and don't improve, causing disillusionment and then misplace blame on their coach for ruining them.
I decided that if I could do it over again, or if I were a college coach, I'd direct my runners that the first thing they should do when they get home is to call all of their friends up and make a commitment to meet twice weekly for informal training sessions. I'd tell them to put the word out to all of the local high school teams and invite them to the training sessions as well. The point of those sessions would be that this is a social event and the workouts would be low-stress aerobic workouts. ALL WORKOUTS would be run at an intensity level that is well-within the ability of all runners.
The idea of having runners all run the same pace, periodically jumping in and out of the workout that the lead group is doing, also came out of that Summer of 1989. I had been knocked out of training by a dose of sciatica. When I started running, I decided that rather than building up my mileage with all easy runs, I'd start doing interval work on the track immediately, but I'd start off running slow and short, gradually lengthening the distance and increasing the speed as my body let me. The original "Summer of Terrance" group consisted of Terrance Mahon, Peter Fonseca, Brad Hudson, Colin Dalton and myself, with assorted guest stars jumping (not sure how many times Pat Haller made it) in depending on who was in town for that session. There were times that I'd jump in for a lap (while the group was running a 5 mile tempo run) then wait until they got back around, then I'd jump in again, and so on. Each week I'd run a little bit more and/or a little bit faster, finally by the end of the Summer I caught up to the lead. This was the easiest Summer of good training I ever had.
I.John Nutlall. Iowa St.. 29.30
2 Jonah Koech, Iowa Sr . 29.32
3 German Beltran,Alabama. 29:33
4. Terry Thornton. LSU ana Sr., 29.49
5. Robcrr Kennedy. Indiana. 29.54.
6. Todd Williams,. Tennessee. 29.47
7 Shannon Butler. Montana St, 29.59;
8. Brad Hudson. Oregon. 30:01.
9. Mark Croghan. OSU St 30.03
10. In Peter Sherry. Georgetown. 30.04
11 Darrell Smith. Iowa St, 30.07
12. James Gibson Yale. 3O.08
13 Joe Kirby. Nebraka. 30.09
14. Jesse McGuire WMU 30.09
15. Stan Dollman. WKU 30.13
16. Peter Fonseca Oregon 30.16
17 Pat Hailer. Oregon. 30.16
18. Sammy Cherulyot. Mt. St. Mary’ 30 17.34.
19. Steven Fury. Oklahwna St. 30:22
20. Steven Brown. Penn St 30.23
27. Terrance Mahon, Oregon 30.31
do as I say not as I did wrote:
never mind that Malmo ran alot more than this...
What are you trying to say?
I have a feeling that a guy of your caliber, esp. back in the late 70's, didn't make All American in X-C by not running alot of miles in july and august. I have a feeling that you were over 100 mpw in august. but, I could be wrong, and if the 'summer of malmo' is aimed more at high school kids then i can see the differences.
I'm a high school senior and I used SoM to get ready for my senior year of cross country.
Basically, I followed SoM to the letter except I favored the tempo runs over the mile repeats and since I didn't have access to a track, I did them on a dirt path around a grass field that was 880 yards around. For the shorter workouts, I just ran at the proscribed efforts (fast, but relaxed and plenty of rest) for seconds instead of meters. I did reps of 20-40 seconds of the type of fast but relaxed running Malmo suggests instead measuring distance.
As to the program's effectiveness, I improved from a 5kXC (on New Hampshire's challenging Derryfield Park) of 16:28 to 15:55. I also lowered my pr of 16:18 on my home course to 15:30.
do as I say not as I did wrote:
I have a feeling that a guy of your caliber, esp. back in the late 70's, didn't make All American in X-C by not running alot of miles in july and august. I have a feeling that you were over 100 mpw in august. but, I could be wrong,
Yes you are wrong. I usually got over 100 perhaps once or twice during the Summer, with most of my weeks being in the 50-70 range. If I had it to do over I'd have organized weekly sessions as specifed in SOM.
I haven't specified any amount of mileage in SOM.
do as I say not as I did wrote:
and if the 'summer of malmo' is aimed more at high school kids then i can see the differences.
Summer of malmo is geared towards both high school and college runners. It's between season training, nothing more, nothing less.
I ALWAYS wanted to do the Summer of Malmo, but I am self-coach (3 years out of college) and I am not sure what "real training" Malmo is talking about. The Summer of Malmo WAS my "real" cross country training (long intervals, tempos, etc..but at the end of course volume was cut and peaking workouts were included). Summer running consisted of base mileage and striders here and there. If I wanted to race in the fall (road races), should I just continue the Summer of Malmo???? I would cut the recovery time down a bit on the 1k-1mile repeats and make them a pretty hard V02 max workout, but besides that, nothing much different.
craigmac4h wrote:
Basically, I followed SoM to the letter except I favored the tempo runs over the mile repeats and since I didn't have access to a track, I did them on a dirt path around a grass field that was 880 yards around. For the shorter workouts, I just ran at the proscribed efforts (fast, but relaxed and plenty of rest) for seconds instead of meters. I did reps of 20-40 seconds of the type of fast but relaxed running Malmo suggests instead measuring distance.
"Summer of craigmac4h," I think you have the spirit of SOM. With SOM there is nothing to buy, you don't even need a track -- the roads are free.
big big big question wrote:
I ALWAYS wanted to do the Summer of Malmo, but I am self-coach (3 years out of college) and I am not sure what "real training" Malmo is talking about. The Summer of Malmo WAS my "real" cross country training (long intervals, tempos, etc..but at the end of course volume was cut and peaking workouts were included). Summer running consisted of base mileage and striders here and there.
The big, big, big answer: SOM isn't a training "program." It's preparation for a training program. Get it? The long intervals should be much less intense that you'd normally do. After those long intervals you should feel exactly how you should feel after a tempo run -- INVIGORATED, not exhausted.
The reason why I suggest to make it a bi-weekly social event is that it will keep the group motivated and less likely to slag during the Summer. Keep the intensity down. How far down? For a 14:00 college 5k runner, I'd suggest 4:50 for mile repeats, even slower (5:00), if that's what it takes to feel "easy."
The important thing is to avoid a Summer of "all mileage," which tends to lead to staleness.
6 x 1mile at 5:00 pace with 2-3 minutes rest is difficult.
6 x 1mile at 5:00 pace with 1 mile jog shouldn't be difficult. Even better, slow them down to 5:10-20.
The idea is to prepare yourself for the fall. Not run fall workouts. So use races as "trials" or "tempo runs" or run to the barn with a group. Meet on Saturday and tell everyone "we're going to hammer x loop today"...but stay together and don't drop anyone until the last few miles. Meet on Sunday to run Long. Then meet on Wednesday either for a fun workout at the track (relays are fun) or out on the road for a fartlek or indian run.
Examples:
Relays:
2 x 8 x 200m relay (Yes, you jog across the track as your cooldown)
3 x 12 x 400 or 200 (Keep it moving, you get two reps rest before you go again)
2 x 1600, 1200, 800, 400 (You get a rep rest...nice and long)
Fartlek:
Turn to turn, stop sign to stop sign, etc, etc. Make it up
Indian Run:
Each leads for a stretch to run as fast or as slow as they want.
Mile on/Mile off: One mile hard, one mile easy.
Just get out and run something harder than an easy run a couple times a week but don't push it.
Alan