Hello, I am a current HS Freshman that joined the track team this year since my high school doesn't offer lacrosse anymore and I say I love long distance events! My mileage is currently 20mpw ish with about 3 workouts a week I will build up to around 30 by the beginning of May. Running is becoming a new love for me and if I am going to do something, then I have to work my way to be the best I can be.
So I did a LOT of homework on running and training and here is what I have come up with for my summer schedule for cross country next fall.
Wk1, 5/24: 5 runs, all easy. 22 miles
Wk2, 5/31: 6 runs, 5 easy, 1 long (7-8). 29 miles
Wk3, 6/7: 6 runs, 4 easy, 1 long (8), 1 fartlek*. 32 mi
Wk4, 6/14: 7 runs, 5 easy, 1 long (8-9), 1 fartlek. 36 mi
Wk5, 6/21: 6 runs, 5 easy, 1 fartlek, 29 mi.
Wk6, 6/28: 7 runs, 5 easy, 1 long (9), 1 5k road race**. 35 miles.
Wk7, 7/5: 7 runs, 4 easy,1 long (9), 1 fartlek, 1 4-5mi tempo. 36mi.
Wk8, 7/12: 7 runs, 4 easy, 1 long (9-10), 1 fartlek, 1 5mi tempo. 39 mi.
Wk9, 7/19: 8 runs, 6 easy, 1 fartlek, 1 5mi tempo. 41mi.
Wk10, 7/26:7 runs, 5 easy, 1 long incl 5mi tempo(10-11)***, 1 fartlek, 44mi
Wk11, 8/2: 8 runs, 6 easy, 1 long (10-11), 1 fartlek, 48mi
Wk12, 8/9: 6 runs, 4 easy, 1 long (11), 1 4-6x 2-3min @LT. 38mi
Wk13, 8/16:7 runs, 5 easy, 1 long (10), 1 cruise interval, 46mi
Wk14, 8/23:8 runs, 6 easy, 1 LT tempo (20min), 1 5mi tempo. 48mi.
Wk15, 8/30:7 runs, 5 easy, 1 long (10), 1 XC race, 1 cruise interval. 48mi.
I won't follow this schedule like a book, and I will take days off or adjust things as necessary when the time comes.
The next weeks will be around 45-50 miles. This is the year when I gain as much fitness as possible. There will be a slight focus on peaking late October.
* Fartleks will be very unstructured at the begging and based off feel
** This race will help me see where I am fitness and help me adjust goals
*** This is when I ditch the stationary long runs and add some quality in & a fast finish to help me manage my weeks more easily.
1.I will be running about 2 strides/buildups per week.
2.I will be adding in a lot of core and bodyweight strengthenin excercises too
3.I will also play some AAU basketball 3-4/week during the summer to X-train
4.Most easy runs that aren't recovery runs will be a faster focused run
5.I will also most definitely have fun during my training and be focused on the entire picture.
This season isn't really meant to be a racing season but rather a fitness buildup season as well as spring track in preparation for a very fast junior year.
Any comments, suggestions, questions are very much appreciated!!