| A Runner With Dreams |
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The summer is coming up fast and I need some help with how to structure my training. I'll give some background, and then what I was thinking of doing. I'm a senior in HS, so I know I got started really late. It's my first year running distance. I started in June of 2011 and got really serious about it in November of 2011, so not quite a year yet. I fell in love with it and now it's what I really want to do with my life. I ran 40-50mpw over the winter, with no workouts at all. Not sure if this was a good idea looking back. I also cut out all junk food, and have since. I have a 19:08 5k PR from XC, horrible I know. Right now I'm at about 10:40 for 3200, which estimates a low 17 5k. I haven't ran the mile at all this season, but I'd say I'm around 5 flat-4:55. My main goal is to be well under a 16 5k by the end of the year, and capable of a sub-33 10k. Which I am confident I can do, as long as my training goes well this summer. Do you guys think it is doable? This is what I was thinking as a weekly layout. Most runs would be done at whatever pace I'm feeling like that day, just comfortable. And I was planning on working up to 60-65mpw. Probably take a week after the season at really low mileage to fully recover. Do a 2 mile TT to get on last placement of where I'm at and to help determine training paces for the summers. Then another week nice and easy, and start working up to 60 over 1-1 1/2 months. Then begin workouts. Mon: 6mi Tue: 6mi Wed: long tempo/steady state(8mi), long fartlek, or long hills. Decent emphasis on long hills. Thu: 7mi Fri: 8mi Sat: 16/18 mile long run, hard. Aiming for 6:45 pace or better. Sun: 7mi This is about 60 right here. What do you guys think? Is it pretty solid? What should I change? Hard long runs are by far my favorite thing to do, and I would like to keep that. I'm also considering putting more focus on 8k/10k/12k than 5k, should I do this or focus on 5k? Another this I was considering doing is running with some friends, who will also be 60-65mpw. I think this would be good, since one or two of them are better than me. They were thinking running faster most days, under 7min pace. What do you think of this? Like I said earlier, running is what I want to do with my life. I'm a very dedicated person, and I will do anything to become elite(except cheat of course). Please help me out. I can't thank you all enough. And if you need any more details just let me know. |
| Summer training>; |
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Post your e-mail, if you need coaching. |
| A Runner With Dreams |
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stu3cla@gmail.com Thanks again! |
| collegiate |
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this is a horrible plan. and 18 mile long run? double as much as possible, do LOTS of tempos, and add a long run (13ish miles, for the mileage you're looking at) if you feel like it. |
| Quenton C. |
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Long run is way to long. Do lots of tempos and threshold work. Double a lot and don't put too much emphasis on on day make sure that you look at your training as a whole and how it is going to help you come fall. |
| A Runner With Dreams |
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Thanks for the replies so far. So I guess I'll cut down my long run to 12-14, and focus on tempos. But how often should I double, and what should a double look like? And should I do one or two tempos a week? Thanks again. |
| Mover |
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I'm also interested in seeing what a double should look like within a week. |