| smallguy |
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i'm a high school freshman with experience only in track (indoor & outdoor) but i plan on starting xc next year, as a sophomore. since i'm not very experienced with long distance running, i would appreciate a basic outline of what a good summer training program for a somewhat experienced runner would be. thanks! |
| Quenton C. |
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Summer of Malmo. Look it up. |
| smallguy |
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i've heard of it. how would you summarize it in your own words? |
| exjrhc |
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http://pih.bc.ca/summerofmalmo.html No need for a summary. |
| State |
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I did something called the 30-60-90 plan last year and dropped nearly a minute off my 5K time. Do this in the summer ONLY. During the season, cut down on mileage and add another speed workout that leaves you feeling fresh, not destroyed. The breakdown: 1. 60 minutes of running everyday at comfortably steady pace. Example, a 16:5X 5K guy would do most of his runs at 6:50-7:15 pace. Run at a pace that allows you to stay sharp for the next day. 2. If you want to run a second time during the day at any time, run for 30 minutes at your "steady" pace. Do a 4x200 set of strides after this run. 3. Long Runs are 90 minutes at your "steady" pace. It's long enough to reap the endurance benefits yet not drain you for tomorrow's 60 minutes. 4. One really difficult workout once per week. It can be a tempo, mile repeats, something that hurts. 5. Take a day off it you feel like crap. Going out and running 9 miles at 8:15 minute pace does nothing for a mid-distance to 5K guy. You are almost better off running hard for 2 miles instead. Stay fast. Your week should look something like this: M: 60 minutes/30 minutes + 4x200 strides T: BRUTAL WORKOUT or solid tempo run. W: 60 minutes TH: 60 minutes/30 minutes + 4x200 strides FR: 60 minutes ST: 60 minutes or 30 minutes or OFF SU: 90 minutes |
| cross? |
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Is there any value to adding aerobic cross training such as an hour of cycling or stationary rowing a couple times a week in that plan? |
| (&%^GYVUI |
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No summer workout should be BRUTAL. You can run a hard 5k race every three weeks or so. While you should "Take a day off if you feel like *(^0$," "Going out and running 9 miles at 8:15 minute pace does nothing for a mid-distance to 5K guy." Is absolutely wrong in every possible way. Actually you should run one or two of these extra slow runs every week. It is vital that you learn to make slow running easy. You need to check a couple of times a week to make sure. If going slow isn't easy, you need to figure out why. |
| State |
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Fine. Have fun sucking. If my old college coach knew I was running that slow at any time during the week, he would ask me if I planned on returning in the fall. I'm not asking you to do several hard workouts, just ONE. Take away that one workout and race if you like. |
| HIGH SCHOOL |
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That's the problem...you're thinking college. This kid is going to be a sophomore in HS. He needs to build fitness, have fun, and learn. If it takes slower running to get him up to a fitness level, and to keep him interested, that's what's important... |
| (&%^GYVUI |
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Now you are changing everything you said. The difference between BRUTAL in your capitol letters and your hard is everything. No one workout BRUTAL, yes one workout hard. As the other poster said NOT college training, high school training. |
| Kanye North |
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There's no reason to run super slow. Run comfortably, but comfortable isn't going to be anywhere close to 8:15 pace. |
| (&%^GYVUI |
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Usually Kanye I think you have better comments. If you can only run 5:30 pace for 5k, 8:15 is not super slow. The point of running 8:15 pace for 9 miles once or possibly twice a week is to reenforce what comfortable feels like. If 8:15 pace for 9 doesn't feel comfortable then your endurance is lacking. |
| dkap |
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I like the gist of this approach, although it could be a bit more flexible, IMO. 60 minutes is perfect for daily mileage, and 30 minutes is reasonable for doubles, but 90 minutes every long run seems a bit constrained. The occasional 2 hour run is beneficial, as is a hard 60 minutes on hilly terrain. Also, I would echo what the others said about a weekly "BRUTAL" workout being rather excessive. I like two hard workouts a week, in addition to the long run -- yes, even during the summer -- but each one shouldn't be so hard that you still feel thrashed two days later. Two fairly hard workouts will provide greater training stimulus than one very hard workout, and with less injury risk. Dan
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| lease |
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smallguy, I think more info about you would be helpful. What events did you run during track season? *Roughly* (I'm sure it varied) how many miles per week did you run during indoor season and outdoor season? How many days per week did you actually run, typically? If you were assigned to do some running on your own (without coach's supervision), did you generally do it, or sometimes/mostly not? Did you have any days that didn't involve running, but included alternate forms of aerobic exercise and/or strength training? Did you pick up any injuries during the course of your indoor/outdoor seasons? What training sessions did you find most enjoyable? What training sessions did you feel were most productive? |
| Dasrt |
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Be smart kid! Go to the coaches page. |