I am working with HS 5k runners and over past years have done main speed workout, tempo and some good miles each week.
Wondering before season starts (over summer) opinions on 2 track sessions a week. 1 being shorter 200-600, other being longer 1200-1600 repeats.
figure that once race season starts, they are doing race and track each week anyway.
thoughts?
Simple answer is you shouldn't be on the track in the summer! Your first sentence started out good but going to two track sessions a week in the summer is not a good idea. Summer is for mileage and building a base.
I agree you shouldn't being doing any track work over the summer. At most you should do a tempo or fartlek once per week. If you really want them on the track one day per week, have them do 1200-1600 repeats relaxed.
Focus over the summer should be building a base and establishing a long run.
Stick with what you have been doing.
Big no.
Depending on the runner and where he is, I might advise doing ZERO speed sessions.
justsomeoldcoach wrote:
Big no.
Depending on the runner and where he is, I might advise doing ZERO speed sessions.
justsomeoldcoach wrote:
Big no.
Depending on the runner and where he is, I might advise doing ZERO speed sessions.
A bit trigger happy, sorry.
But how about Malmo style 150-200 reps?
interesting feedback.
I should have premised it with that the runners I am talking about are my top 10 on team. they all run track till end April, take few weeks off, then start XC season. May June is build time with increasing mileage (up to 50-55 mpw from track where they were at 35-40 mpw). They all ran under 17.30 last season as underclassmen and returning this year.
As for no speedwork over summer, I always start that come mid July at longer intervals at determined race speed in prep for season, and then as season starts, shorten that down to dial in high end speed.
Now the team is just on the top 5 border to make impact at state and was wondering, whether another speed work out before race season starts would help or hinder their progress
kmowlam wrote:
I am working with HS 5k runners and over past years have done main speed workout, tempo and some good miles each week.
Wondering before season starts (over summer) opinions on 2 track sessions a week. 1 being shorter 200-600, other being longer 1200-1600 repeats.
figure that once race season starts, they are doing race and track each week anyway.
thoughts?
I won't say no to track intervals. Running intervals on the track does not necessarily mean knocking out 200m reps at 800m race pace.
A 1200-1600m interval workout could be done like Jack Daniel's cruise intervals. Short rest, but stressing the AT side of things rather than race pace.
Don't be scared of the track. It lends itself to controlled, even split workouts. And for a lot of high schoolers, controlled and even splits is not in their vocabulary.
For an XC season, I'd agree with the previous posters that you should be doing a lot of your work off the track (trails and grass). But the track may help the young athletes learn how their pace corresponds with their effort.
I would limit them to one tempo/fartlek per week until mid August. This tempo/fartlek can be done as intervals, but do not do them at race pace and I would suggest to do them on grass or trails not a track, but that is up to you. If anything, the fact that they can make states as a team should mean you hold off on track work. You want these guys to be succeeding in the second half of october, not in September.