| tgcman |
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I'm 15, 5'9-5'10, 145 pounds and an incoming sophomore in HS. Last fall in XC I probably only ran 10-15 miles a week in the two months before august and throughout august i ran more speed oriented workouts with about the same mileage and in my 5k's i usually ran around 20:10 and that season i PR'd at 19:27. I did track and my PR for the 800 was 2:30, the 1600m was 5:16 and the 3200m was 12:01(I kind of slacked in the 800 and 3200). If i run 40-45 miles a week for the next 5 weeks and then run more speed oriented workouts with my team in august with a little less mileage, how good should i be? And what if i did some 12x400m intervals starting 2 weeks before our practices? I want to break 18 that fall. I've ran 35-45 miles for the past two weeks by doing a 7-8 mile run 5-6 days a week at a 7:40-7:55 mile pace but this is what i plan to do for the next 4 weeks. M-7 miles at a 7:35ish pace T-7 miles at a 7:45ish pace W-7 miles at a 7:35ish pace Th-7 miles at a 7:45ish pace F-4-5 miles at an easy 7:50 pace S-9-11 mile longrun at the best pace i can Su-Rest(Maybe cross training) What do you guys think? |
| afromanmiler |
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You need to run faster. If you want to break 18, that will require you to run 3 miles under 6 minutes. You need to have most, if not all, of those training runs your doing much faster than 7:30-7:45. If you've done that mileage for then you are more than capable at going faster. and yes I realize you're a young lady. push the pace, you can do good things! |
| tgcman |
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I'm a uh, dude. And yea ill push the pace. |
| ordersofmagnitude |
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Terrible advice. Run comfortably most days. Run faster some days. Running every day at 7.10 min/mile won't help you nearly as much as doing 8's most days and then tempos at 6:20-6:40 a couple times a week, with one day of trying to actually go fast (200's or just fartlek with some real pace). Your "comfortable" pace will likely get slower when you start mixing in the faster stuff. That's fine. |
| tired man of tired |
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Forget the troll that called you a lady. What you need is a lot more quantity at a much slower pace. Usually it's a good idea to structure workouts so that you do some sort of V02 max interval session on Tuesday, and then tempo run on Friday and a long run on Sunday. As for the rest, easy mles and lots of them. But TRULY easy miles. If you go out doing 7:30 miles, those aren't easy, those are way too hard for easy days. You need to commit to running absolutely no faster than an 8 minute mile, and even that is a bit quick IMO. |
| jakethefake |
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add some faster stuff but actually you should keep some slow runs M-7 miles at a 7:35ish pace T- 6 x 800m in around 2:45 with 2min rest W-7 miles at a easy 7:50ish pace Th-7 miles at a 7:35ish pace F-4-5 miles at an easy 7:50 pace S-9-11 mile longrun at the best pace i can Su-Rest(Maybe cross training) Tuesdays can alternate between speed 200m-800m repeats, longer intervals 1000-1600m repeats, and tempo runs, 20 mins of running a tad slower than 10k race pace (maybe 6:25 pace or so). But you need at least one day of faster running in your weekly schedule. But you also want to keep some slow days |
| tgcman |
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Gee, alot of advice. What about this. M-8 miles at 8 minute pace T-1 mile warmup then 3 or 4 miles at 6:20-6:40 pace then mile cooldown W-8 miles at 8 minute pace Th-1 mile warmup then 12x400m or 6x800m intervals then mile cooldown F-5 miles at 8 minute pace S-9-11 miles at 8 minute pace Su-Rest(maybe cross training) This schedule seems pretty good what do you guys think? |
| tgcman |
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correction T-mile warmup then 3 or 4 miles at 6:20-6:40 mile pace with 2 mins of rest in between then mile cooldown |
| P:{"+{} |
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"Th-1 mile warmup then 12x400m or 6x800m intervals then mile cooldown" Should be "Th-1 mile warmup then 12x200m in 40-45 seconds with a 60 sec 200m jog between then mile cooldown" |
| jakethefake |
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disagree with this, your 200s should not be that slow. Thats 200s of which you are allowing slower than goal 5k pace. I'd say if you do 200s they should be a tad faster than 5k pace. Do them in 38-40, not 40-45. But 200ms are a good idea though. Best advice is the vary up the intervals from week to week. Some weeks do 800s, others do 200s. You can also do sets or pyramids, what ever works for you. |
| nopar king |
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you don't need any intervals it's summer. and, TALK TO YOUR COACH |
| P:{"+{} |
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His 1600m PR is 5:16. 40 sec 200m pace is 5:20 1600m pace. He has no need to go faster than 40 all summer long. With the 60 second 200m jog rests, I doubt he can do the workout faster than 45s right now. To get to 38-40 he would have to walk 200m between reps when what he really needs is any kind of continuous running. |
| max219 |
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Comfortable miles over the summer, whatever pace your body wants to do. If you feel good, pick it up at the end or go longer. If you feel like crap make it a jog or cut the run shorter. Thrown in strides here and there after some runs, and after 3-4 weeks start adding a tempo run lasting 20 to 40 minutes and running it by feel. Don't do any workouts until September, with the exception of fartleks touching on 5k pace briefly (2ish minutes), hill repeats with walk down recovery, and maybe 200s at 3k pace with a slow 200 jog for rest. Good luck. Remember miles! |
| lil' somethinsomething |
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someone with a 19:27 5k who is trying to triple their mileage should not be running sub 8 easy days. 8:10-8:30 would be far better. 7:35-45 is way, way, way too fast. |
| Prometheus |
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From my freshman to sophomore XC seasons I went from a PR of 20:40 in the 5k to 18:11. To do this i simply ran a lot of easy miles over the summer, with a weekly tempo or so. My peak mileage was a three week stretch of 50: but it was 7 hours of running over six days- thats 8:24 pace. Most runs with the heat probably were in the 8 - 9min pace range. So, personal anecdote aside, my recommendations are: 1. Scrap intervals in the summer - you simply don't need them. That said, don't be afraid of strides or true speed development, simply do not go anaerobic. 2. Run lots of easy miles with little emphasis on the pace : you probably want to stay in the 8 to 8:30 range, but don't worry if some days are 7:30 or 9:00. 3. A weekly tempo doesn't hurt, just make sure its not too hard. With a goal of sub-18 you'd want to be able to run 4miles @ 6:00-6:15 i think, but you may not be ready for that yet so don't worry if 6:25 pace is hard enough at first. |
| tgcman |
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What do you guys think about me doing 2 aday easy runs? 4 in AM 4 in PM? Its easier for me to do that usually than to do an 8 mile run. |
| jakethefake |
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and 45s is 6:00 pace. Given he runs a 19:27ish 5k and has a 5:16 mile PR we can extrapolate that he has some speed and just lacks endurance. You give much less rest than I like for summer 200s. I like summer 200s quick but with at least 90 seconds rest in the outer lane. Quick repeats once in a while in the summer promote good form, and 200s at a little slower than what you can do for a full mile is not too fast if you are a speed type runner. 45 will likely feel like a jog for him at such a short distance. Perhaps 38-40 is too aggressive, but 45 is too slow in my opinion. Probably 40-42 is ideal. |
| t94bell |
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Geez, what is with you morons and doing intervals so often during base season? Just run mileage, you might want to vary it up a bit so your body can handle a bit of variability, but keep it easy. Limit any speed to the occasional tempo runs and build-ups to keep your foot speed. Don't do intervals at all. |
| PhatTongue |
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As others have said, add some variability from week to week. Develop your 2 "bases" of 1. speed/neuromuscular and 2. aerobic system: 1a. start by adding strides/accelerations a few times a week ( e.g. 6-10 x 100m @ ~ mile pace/effort) 1b. gradually work in some hill sprints (6-10 x 8s ~ all out) ~1x/wk 1c. 'in-and-outs' on the track: accelerate for ~30m coming of the curve on the track, sprint for ~30-50m, stride it out for 30-50m (do 6-10 reps) 1d. towards the end of summer, do some speed endurance workouts: e.g. high reps of 100m @ ~400m race pace with ~100m slow jog recovery (start with 8-10), every other week add 2 reps get full recovery on these speed workouts between reps (2 mins is on the short side, jogging for 2-4 minutes will let your neuromuscular system recover), always focus on staying relaxed/keeping good form, If you're form starts to fall apart end the workout. When you build up to it, do one of these works each week and do strides another 1-2 times. Do a thorough warm up before speed work. Doing a 5 min tempo/progression run + some strides is a good idea. Use a jogging start on all of the reps. 2. Aerobic development (do one of these workouts each week) 2a. muscular endurance: 3-5 x mile @ a touch slower than 10k effort: depending on what shape you're in now start with 3x 1 mile @ ~ 6:30 pace (assuming your 5k pr is from xc and you're working out on the track) w/ 400 jog recovery. You shouldn't be breathing very hard during these workouts. Think 'fast and relaxed' . Your legs should feel tired towards the end but your breathing controlled. 2.b tempos (should feel comfortably quick). start with a 15-20 min tempo, then do a 25min, then a 30min, then start back a 20min (you should be in better shape and able to run faster at the same effort level) *mileage and your long run also build your aerobic system Specific work: do small amounts every other week. I recommend doing this in the form of either progression runs or fartleks. Example of a 20min progression run: 12 min @ tempo/warming up, ~ 5 min @ 10k effort, 2min @ 5k effort, 1 min kick it in. You'll be working hard for the last few minutes, but you should be able to recover quickly and feel like you're 'ready to rock' after this workout (it should feel incredibly hard). focus on staying relaxed and finishing strong. For fartleks, do 8 x 30s @ 5k effort during your otherwise easy long run every once in a while. most importantly, stay fresh/recovered and excited for cross country season. Talking to your coach is also a good idea |