I want to break 15:30 in the 5k this fall for cross country this season. I had a bad season last year, mainly due to running track over the summer and burning out and I only ran a 16:30. I believe I have the talent to run 15:30 and my pr this track season are 4:27 and 2:00.6 (after the 1600). I ran my track times on about 40mpw and last years xc times on about 45mph. I'm thinking about getting up to 70-80 miles a week and only taking a day off every couple of weeks by July. Here is what I am planning on doing for my xc season summer training after track is over and I take a 10 day break (this will put me on June 15th)
6/15 6 miles
6/16 7 miles
6/17 7 miles
weekly total= 20 miles
6/18: 8 miles
6/19: 8 miles
6/20: 7 miles
6/21: 1 mile warm up, 5 mile tempo run, 1 mile cool down
6/22: 8 miles
6/23: 9 miles
6/24: 10 miles
weekly total= 57 miles
6/25: 1 mile warm up, 5 mile tempo run, 1 mile cool down
6/26: 9 miles
6/27: 8 miles
6/28: 1 mile warm up, 8x1000's 3:10 (hopefully) w/2:30 recovery, 1 mile cool down
6/29: 9 miles
6/30: 12 miles
weekly total= 52 miles
7/2: 1 mile warm up, 5 mile tempo run (hopefully under 28 minutes at this point), 1 mile cool down
7/3: 10 miles
7/4: 8 miles
7/5: 1 mile warm up, 8x1000's 3:08 (hopefully) w/2:30 recovery, 1 mile cool down
7/6: 10 miles
7/7: 13 miles
7/8: 8 miles
weekly total= 63 miles
7/9: am: 1 mile warm up, 5 mile tempo run (hopefully under 27:50 minutes at this point), 1 mile cool down pm: 5 mile run
7/10: 9 miles
7/11: 9 miles
7/12: 1 mile warm up, 8x1000's 3:08 (hopefully) w/2:15 recovery, 1 mile cool down
7/13: am: 9 miles pm: hill work 6x400's mile warm up and cool down
7/14: 13 miles
7/15: 9 miles
weekly total: 71.5 miles
7/16: am: 1 mile warm up, 5 mile tempo run (hopefully under 27:45 minutes at this point), 1 mile cool down pm: 5 mile run
7/17: 10 miles
7/18: 9 miles
7/19: am: 1 mile warm up, 8x1000's 3:06 (hopefully) w/2:15 recovery, 1 mile cool down pm: 5 miles
7/20: 10 miles
7/21: 14 miles
weekly total: 67 miles
7/23: 1 mile warm up, 5 mile tempo run (hopefully under 27:30 minutes at this point), 1 mile cool down pm: 5 mile run
7/24: 10 miles
7/25: 8 miles
7/26: am: 1 mile warm up, 8x1000's 3:06 (hopefully) w/2:00 recovery, 1 mile cool down pm: 5 miles
7/27: 9 miles
7/28: 14 miles
7/29: 10 miles
weekly total: 75 miles
7/30: 1 mile warm up, 5 mile tempo run (hopefully under 27:30 minutes at this point), 1 mile cool down pm: 5 mile run
7/31: 10 miles
8/1: 7 miles
8/2: am: 1 mile warm up, 8x1000's 3:05 (hopefully) w/2:00 recovery, 1 mile cool down pm: 5 miles
8/3: am: 9 miles pm: 6x400's hill work
8/4: 15 miles
8/5: 8 miles
weekly total: 76.5 miles
8/6: 1 mile warm up, 5 mile tempo run (hopefully under 27:15 minutes at this point), 1 mile cool down pm: 5 mile run
8/7: 10 miles
8/9: 1 mile warm up, 8x1000's 3:03 (hopefully) w/2:00 recovery, 1 mile cool down pm: 5 miles
8/10: 10 miles
8/11: 15 miles
8/12: 10 miles
weekly total: 69 miles
8/13 CROSS COUNTRY PRACTICE BEGINS!
I would love input on this rough plan. I am curious if this is the right mileage to be doing, how fast easy day should be, input about running twice in one day, as well as my tempo, interval, and long run paces and recovery times. I have a coach, this is just a rough plan for my summer training in order to make this season extremely successful.
It looks good but take it easy on the intervals. Try to switch off from week to week between a tempo or an interval session and maybe some weeks try both. Just stay fresh and don't overdo it with them. Do strides to keep that pop in your legs.
I would also advocate adding some doubles early. But other than that, get out there and good luck!
I usually only run 6 days a week at a higher intensity. I have hit over 50 miles a few times in just 6 days with 2-3 track workouts in a week. I am a strong runner and I think i can handle this volume. I never said it would be easy and if you look i don't hit 77mpw until late July. Also how fast should easy pace be (non interval days or tempo days) and how fast should the doubles be during the pm run (7:30 pace I assume)
I went for zero to 70 in the span of about two and a half months. About two years before that I had done about 40 or so for 6 months but then I got injured and stopped so I didn't ha ve zero running history, but I was in a comparable situation to the OP.
Whether that is the smartest route is debatable but it worked well enough for me.
You are right it is probably a bit difficult but not as extreme as you are making it sound. I have down 6x1000's in 3:11's with 3 minutes off in between, but that was last year before xc season. It is probably a little fast, maybe 3:12's or 3:13's.
I think 2-3 two-a-days per week may be nice, but I don't recommend doing two-a-days every day unless you're consistently running over 70 miles per week.
I would recommend 1:30-2:00 slower than 5k pace for most runs (with the first 2-4 miles slower to ease into it) and 2:00-3:00 slower than 5k pace for the 2nd run of the day.
I agree with the others: drop the interval sessions and the tempo runs are probably too ambitious. Instead of a weekly tempo run of 27:15-28:00 5 miles and an interval session, try 2 tempo runs, untimed, going by feel. Try 20-30 minutes one day, 40-60 minutes slightly slower on the other tempo run. The important thing is to perfectly feel in control, no tying up in your stride, etc. Follow it up with 4-6 100 meter strides with full recovery and a short jog.
Week 1: 50 miles
Week 2: 56 miles
Week 3: 62 miles
Week 4: 52 miles
Week 5: 65 miles
Week 6: 71 miles
Week 7: 77 miles
Week 8: 65 miles
Week 9: 80 miles
The 71 mile week may look something like:
Mon: AM: 1 mile warm-up, 25 minutes tempo by feel, 6 x 100 meter strides up hill at 3k-5k pace (jog down for recovery), 1 mile cool down. PM: 5 miles at 7:30 pace.
Tue: 8 miles at 6:45 pace.
Wed: 1 mile warm-up, 50 minutes tempo by feel, 6 x 100 meter strides, 1 mile cool down
Thur: 8 miles at 6:45 pace
Fri: AM: 8 miles at 6:45 pace. PM: 5 miles at 7:30 pace.
Saturday: 13 miles at 6:45 pace.
Sunday: 5 miles at 7:30 pace.
Thanks coacherman after seeing two people post about backing off on the interval sessions, I will have to strongly reconsider doing them that early in the summer. The reason why I had them so early in my plan was because I wanted to try and maintain more speed from track season. When would you recommend adding the interval sessions? (my racing season starts the last week of August and goes until the end of October) I would also be curious to know if I completed a schedule like your example, do you think it would be possible to break 15:30 by the end of the season? Thanks again for your input.
I forgot to ask if this plan is too difficult too early because state is not until October 27th for me so I'm trying to strike the right balance between training too hard and not training hard enough.
|I know it|
the first 4 weeks lets be real, easy runs and maybe strides. after about 5 weeks start adding in tempos 1 time a week, continue the strides, and if you feel up to it, double on base, not easy days, take one day off a week, and sleep enough to get rested for each day.
I want to know why you go from 10 days of break (I'm assuming that's 10 days of complete rest) then running 6-7 miles a days then a 55+ mi week??
If you only ran in the 40s for track try something more conservative the first week or so.. you don't want to jump into anything too quick.
6/15 3 miles
6/16 4 miles
6/17 5 miles
weekly total= 12 miles
6/18: Cross Trianing 45 min or Rest
6/19: 5 miles
6/20: 6 miles
6/21: 1 mile warm up, 3 mile tempo run, 1 mile cool down
6/22: 6 miles
6/23: 8 miles
6/24: 10 miles
weekly total= 40 miles
Just a thought.
And maybe instead of freaking 8 1000s at faster then 5k pace.. maybe 5-6 of them.. at least to start with, example if you do a 5 mi tempo at sub 28 (5:35 pace).. that same week do 1000x5 @ 3:10 (5:04 pace.. 15:45 5k) w. 400m jog in between.
You want to feel fast but under control.
Hills wouldn't be a bad idea either.. maybe alternate the 1000s and Hill Workouts each week and keep the tempo in there.
Yes, ease into the runs like JustWondering said, but do the tempos by feel, and hills, fartleks are always a good idea. Once you hit 65+ start splitting up the runs.. say two 2-a-days a week.
I would run the mileage hopefully at least under 7:00 pace almost every day, including the long run. Maybe once a week or by feel I will slow one of those runs down to 7:30 pace. Do you guys think though if I tempo at least once a week through the summer, get up to 75 mpw and start incorperating intervals in late July that I could get down to 15:30? Also I'm thinking about doing core a few times a week so I would be interested in your thoughts there too. Thanks.
In Mid-Late July add another Tempo or maybe a hard Fartlek (1 min @ 5k pace , 1 min easy x 15) .. no intervals. You will have 3 months of intervals in Aug, Sept, Oct. plenty of time to get down to 15:30s. Just get a good base of 65-70 during late July - mid August.