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Ok letsrun so me and my friend are trying to become great in cross this year. We have 2 options, train at 7 flat pace doing this training http://www.bunnhill.com/bobhodge/BaseTraining.htm Or train with or friend who is going to be a junior in college who will probably be running sub 7s on his runs and he will be doing something close to this that i just typed up. What would be more beneficial to us, to train with an older faster runner? or to train more mileage and hit 7 flat to 7.20 pace everyday. A 30minutes B 30 minutes C 25 minutes D 25 minutes E 20 minutes F 20 minutes G 20 minutes Week 2 Already Completed A 40 minutes B 35 minutes C 35 minutes D 30 minutes E 30 minutes F 25 minutes G OFF Week 3 A 50minutes B 40 minutes C 35 minutes D 35 minutes E 30 minutes F 25 minutes G 20 minutes Week 4 A 55 minutes B 45 minutes C 45 minutes D 40 minutes E 40 minutes F 35 minutes G OFF Week 5 A 60 minutes B 50 minutes C 45 minutes D 40 minutes E 40 minutes F 35 minutes G 30 minutes Week 6 A 65 minutes B 55 minutes C 50 minutes D 50 minutes E 50 minutes F 45 minutes G OFF Week 7 A 70 minutes B 55 minutes C 50 minutes D 50 minutes E 50 minutes F 45 minutes G 40 minutes Week 8 A 75 minutes B AM 35 minutes/ PM 40 minutes C 60 minutes D 55 minutes E 50 minutes F 50 minutes G OFF Week 9 A 80 minutes B AM 30 minutes/PM 45 minutes C 60 minutes D 55 minutes E 50 minutes F 50 minutes G 45 minutes Week 10 A 85 minutes B AM 30 minutes/PM 45 minutes C AM 30 minutes /PM 40 minutes D 65 minutes (15 minute tempo run) E 60 minutes F 55 minutes G OFF Week 11 A 90 minutes B AM 35 minutes/PM 50 minutes C AM 35 minutes/PM 45 minutes (hilly run, work the hills) D 60 minutes (2x10 minute tempos w/ 5 minutes normal pace between) E 55 minutes F 50 minutes G 45 minutes Week 12 A 95 minutes B AM 40 minutes/PM 50 minutes C AM 35 minutes/PM 50 minutes (hilly run, work the hills) D 70 minutes E 65 minutes (20 minute tempo) F 60 minutes G OFF Week 13 A 100 minutes B AM 35 minutes/PM 50 minutes (hilly run, work the hills) C AM 35 minutes/PM 45 minutes D 60 minutes E 60 minutes (2x15 minute tempos w/ 5 minutes normal pace between) F 55 minutes G 50 minutes |
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Sorry for the training plan to be so long, I got carried away, you can just skim it if that works.. |
| edsedfesdf |
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summer of malmo |
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this. it will allow you to train at your level while getting quality in and also allow you to build base and mileage. training with a faster runner is great at times, but when you are in base building and this person seems to be quite a bit faster than you, it'd be better to listen to your body and train at your level. you dont want to get hurt training at a faster pace than you can handle |
| newname |
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Do you really only have two options? |
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I have always been confused by summer of malmo. How does it even work? do you run like loads of miles every day? there is no set mpw right? |
| malmo |
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Obviously you've never read Summer of malmo. |
| lease |
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For more than 90% of people who will be running cross this fall, all- (or almost-all-) one-speed training is not the optimum. It'll overstress some parts of the feet and lower legs, and leave untouched (and unconditioned) other parts that will have to carry some of the load when you move to faster training in the fall--predisposing you to injury. (Sadly, catastrophic experience speaks.) [Please don't try to adduce Lydiard as a counterexample. In their buildup period, his guys ran at a *variety* of speeds--tons of people overlook this--and on a quite varied terrain that hit many different parts of the feet and legs.] Take a look at Summer of Malmo, adapt it for your situation--it's NOT a one-size-fits-all training plan, but meant to be flexible--and gradually build the miles/doubles as the summer goes by. |
| newname |
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As I said before "do you really only have two options"? I see the plan you typed up as not being productive. It is clear that it reduces in minutes each day of the week. I have seen training plans for high-level cyclists go like this, but they are doing really long HOURS not minutes. Like this: M: 6 hours T: 5 hours W: 4 hrs Th: 2 hours easy F: 6 hours S: 5 hours S: 4 hrs I have never seen a running plan like you presented. It doesn't make a whole lot of sense. So whatever pace you run and whoever you train with, I would not follow this plan. I looked at Hodge's plan and it looks good if you can commit to the doubles. Most kids in America don't do doubles very effectively during the school year, so you have to ask yourself if that is something you can realistically do. If you don't do the doubles, I don't think that plan works very well, and he makes that clear in the plan. The SOM seems to work for everyone as long as you abide by the rules, it keeps the stress low. |
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Oh the plan was meant so that you go A through whatever and put the days how you want them in that week, not how they are listed. I also like the Hodgie plan and I can definitely commit too doubles this summer. I want too be good. Does anyone have an instruction list for summer of malmo, i need more guidance with it...people just assume i know every rule, sure i have heard of it but i do not know the details |
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Malmo - For a runner who has run 18.06 but is trying to run 16.50 next year how many miles do you suggest per week? |
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I think you really need to read SOM first. I don't suggest any specific mileage. Here is another thread that is a Q and A on SOM. Read this and understand what I'm trying to say. http://www.letsrun.com/forum/flat_read.php?thread=4051072&page=0 |
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Ok it makes sense now, it is on us to determine what are sweet spots are. If i train with a partner all summer does that affect SoM? Also the tempo and workout are run every week right? so on workout day it would be like 3 miles in the morning and the workout in the evening? - i will probably start out at 35 to 40 miles a week and then increase until i feel most comfortable. I might as well do these questions for you so i can get some feedback! 1) I can average 70s to 72s for 10 X 400 with rest. maybe even faster 2) How fast/far are your normal tempo runs? - my team does not do many tempo runs so i could not tell you. Although 4 miles seems to be the normal amount correct? 3) How fast could you normally do 200m repeats, lets say 10-16 of them? - 33 to 35 seconds maybe faster 4) how fast can you normally do mile repeats? How many of them? How much rest? - i am not totally sure, we rarely do mile repeats aswell... I think I could do 5.30s with 3 to 4 minute rest 5) What are your best times? - 18.06 5k, and a 4.53 mile |