I ran a 16:34 5k this last season, I know it's a hard goal.. . But Ive seen a guy from my league go from 16:36 to 15:22.. I'd settle for a similar time but would prefer lower..
I'm going to be a senior next year and really hoping to have the chance to run in college dont overpronate or anything and aren't injury prone.
This is my schedule so far.. Feedback is greatly apreciated!
1- Long run 12 miles, increase every 3 weeks. + X4 200m strides
2-(am) 3 mile tempo (pm) X3 mile repeats at 5:15, work down to 5:05 3 minute break
3- (AM) 3 mile tempo, (pm) 5 mile tempo both at sub 5:45 pace work down to 530 pace.
4- Long run, same as 1, + 4 hills
5-(am) 3 mile tempo, + X4 200m strides or day off.
6-(am) 6 mile fartleck 1min steady, 1 min fast. (pm) 5 mile tempo
7- long run same as 1 and 4.
prepared to ice massage and ice bath after double days.
I second the poster above me. Your schedule is a great way to go into the season burnt-out and/or injured. I don't know exactly how you define 'tempo', but I assume it means a fairly quality workout. Three days a week of hard running in the morning and evening? That's way, way too much, especially for the summer time. You will have no chance to recover, and your body will break down rather than getting stronger.
Keep it simple and don't be too aggressive with quality running at this time of the year. Run twice a day, get in a long run every week, do some strides, --one-- longer tempo, and maybe a session of hills or something shorter weekly, and you'll be all set.
Assuming you become senior next year, I guess you are about my age.
I am 18 years old and also a 5/10k runner.
My pr's are 14:36 for 5k and 30:40 for 10k
During the season I run less mileage than you do.
If you run high mileage like this you will only burn out and not come close to your potential.
If you want to know my training for this part of the season you can see it at.
Than you get an idea about how you should be training
Collin, while your times are very good for an 18-year-old, you're missing the point. The OP's proposed schedule is not absurd in terms of mileage: if you add in warm-up and cooldown for all those workouts, it might be in the neighborhood of 100 miles a week. Now, if he's running 50 MPW right now, then you are correct that jumping up to 100 in the course of one summer would be a bad idea. But, if he is already accustomed to high volumes of running, the amount of miles in this schedule would not hurt at all. I'd encourage the OP to run lots of miles. The problem is that he's proposing to attempt a ridiculously high proportion of fast-paced running, with no recovery days, and that is what will get him burnt out.
Way too much quality work for the summer... five tempo runs in a week?? Where did you possibly read that's a good idea?
In the summer you should be focusing on getting high mileage in (mostly easy/moderate) with one MAYBE two workouts a week - a tempo and a fartlek, or a hill session, plus one long run of ~25% of your weekly mileage. That will prepare you much better for XC than your over-aggressive schedule.
WAYYY TO MUCH SPEED WORK
S- Easy 45 min or Cross Training 45-60+ min or Off .. just go on how you feel
M- Tempo 4-5 mi @ 5kpace +:30-40 + 2mi wu + 2mi cd
T- AM: 30 min Easy / PM: 55-65 min Easy
W- Progressive 5-6 start at 5k+1:30.. work down to 5k+1:00 Total 8-10 mi..
T- Same as Tuesday
F- AM: Hills (200-300m x 8 - 10) good pace, work on arms/knee lift... + 2mi wu + 2mi cd PM: Optional 30 min jog
S- Long Run 75-90 min + Strides 100m x 4-6
Total @ 65-82 miles
You get speed endurance, power and a good base!
Ice, stretch, etc.
Abs / Lunges & Air squats x2-3 per week
Probably should alternate cross training and running on sundays each week. I think it prevents burn out / overuse but you still get a decent workout. Take off at least 1 day every 3-4 weeks.
^^^ I did this schedule (except i did 55-60 mpw) and ran 15:48 last XC season.. went from 16:38 to 15:48.. so getting up to 75 or so mpw may get you over the hump