Summer XC Training for a sub 16:50 5K

Track Season finished about 6 weeks ago, and I have been training for XC for 3 weeks so far. I have built mileage up to 35 mpw, but I am trying to reach 60-70 mpw by mid-August.

I'm an upcoming senior guy, and my 5k PR in the middle of track season was 17:56 at a fun run. I felt I could have done better though (17:40ish). I want to be sub 16:50 by the end of this coming XC season, and I have been looking at the SOM (Summer Of Malmo) training program, and I thought I could use some assistance in formulating that works of the SOM format. This is a sample week that most weeks will look like (except with different mileage). I wanted to encoporate doubles, a long run, a fartlek, and an occasional 5k local race on saturdays into this program.

SAMPLE WEEK:

Monday: 6 miles total; 1-mile warm-up. 4-mile run with 4 x 20 sec strides at 5K pace with 60 sec between strides in the middle of the run. 1-mile cool-down

Tuesday: 6-miles total; AM: 3 miles PM: 3 miles

Wednesday:6-miles total; AM: 3 miles PM: 3 miles

Thursday LM. 4-mile run AM. 4-mile run PM.

Friday: 1-mile warm-up. 4-mile fartlek; 2min. on/off 5k pace/easy pac 1-mile cool-down

Saturday 10-mile long run. Easy pace

Sunday: rest

Total 42 miles in 6 days

I have 7 more weeks until season starts.

The mileage progression would look something like.

W1: 35

W2: 39

W3: 42

W4: 46

W5: 51

W6: 56

W7: 61

How does this sample plan look? Any advice? thanks!

As a high-schooler, I was about your speed and trained at about the mileage you're looking at. This page might help and probably won't hurt.

http://kemibe.com/highschool.htm

The first thing that jumps out at me about your mileage progression is that on a graph, it would be represented by a nearly straight line rather than a "sawtooth" pattern. You really want to have more of an up-up-down-up-up-down scheme if you're reaching mileage totals you've never explored before.

So something like this:

Might serve you better. But it's probably not critical.

The second thing is your incorporation of doubles at lower mileage totals. There are arguments both pro and con here. I'd say that unless you plan to reach mileage totals that will necessitate doubles in the relatively near future, you're better off sticking with singles for now.

Take a good look at the page linked from the bottom, written by the BrosJo's own high-school coach.

Summer XC Training for a sub 16:50 5K

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