I am going into my junior year of XC and plan on establishing my base at around 65 mpw. Should I and if I should, when should I begin incorporating tempo runs and fartleks. Also if someone could give examples of good tempos and fartleks for future reference that would be appreciated.
Yes you should, and you should start incorporating them basically now. You could do two workouts per week (1 fartlek and 1 tempo/progression) if you really want to but just doing one per week is fine for a runner your age.
Good fartlek sessions:
7x3min at LT effort (~1.08x CURRENT 5k pace), 1min easy
4x5min at LT effort, 1min easy
Good tempo sessions:
18-22min continuous at LT effort
30-40min continuous at AT effort (~1.15x CURRENT 5k pace)
Kenyan-style progression runs
Here is how to do a progression run
http://www.letsrun.com/2005/jkfitness.php
If any one of these workouts is "best," it's definitely the progression run. Almost everyone I've worked with makes big gains in fitness just by doing one progression run per week during the summer, ideally on a flat, uninterrupted road or bike path.
Northern Star wrote:
Yes you should, and you should start incorporating them basically now. You could do two workouts per week (1 fartlek and 1 tempo/progression) if you really want to but just doing one per week is fine for a runner your age.
Good fartlek sessions:
7x3min at LT effort (~1.08x CURRENT 5k pace), 1min easy
4x5min at LT effort, 1min easy
Good tempo sessions:
18-22min continuous at LT effort
30-40min continuous at AT effort (~1.15x CURRENT 5k pace)
Kenyan-style progression runs
Here is how to do a progression run
http://www.letsrun.com/2005/jkfitness.phpIf any one of these workouts is "best," it's definitely the progression run. Almost everyone I've worked with makes big gains in fitness just by doing one progression run per week during the summer, ideally on a flat, uninterrupted road or bike path.
As you get more fit, these progression runs should come naturally. Just don't overdo them during the summer.
Once your comfortable with your mileage (65 mpw) you can add your tempos and Fartleks. I'd say one 20 minute tempo or progression, and a session of something like 4x5 minutes each week. Keep the workouts aerobic, if you're not sure if you're going to fast, slow down. Better to go a little to slow than to fast, and you'll progress pretty fast when first starting. Good luck! (When going by feel, it should comfortably hurt)
skxjsjdhhshdf wrote:
I am going into my junior year of XC and plan on establishing my base at around 65 mpw.
Sorry but it is June, and unless you are one of the few kids running post season meets you're late to the dance. Which means your plans of 65 mpw will require more commitment than you are willing to make. One 65 mile week doesn't make a season. About 18-24 consecutive weeks do however and from what I read here you just don't got that in you.
Prove me wrong though. Post back and let us know if you get there.
The Honest Truth! wrote:
skxjsjdhhshdf wrote:I am going into my junior year of XC and plan on establishing my base at around 65 mpw.
Sorry but it is June, and unless you are one of the few kids running post season meets you're late to the dance. Which means your plans of 65 mpw will require more commitment than you are willing to make. One 65 mile week doesn't make a season. About 18-24 consecutive weeks do however and from what I read here you just don't got that in you.
Prove me wrong though. Post back and let us know if you get there.
You aren't very good at math are you? It is not June, and if you start at June 1st you still would only be able to put together 21-22 weeks at most between 6/01 and 11/01 (State Championship week). If someone can put together 10 solid weeks of base before starting intervals (preferably in mid-late August) ... that is great.
That sounds like what he is doing.
I'm also going into my junior year, and I am building my mileage to 60-65 miles per week also.
This is my fourth week of training, I should hit about 48 miles this week, possibly more. I will take an easy week after this, then I will start incorporating tempo runs, and some intervals around my LT pace. Also, I did a speed workout today which consisted of 9x300m @ 800m pace, this was my first speed workout of this training cycle. I recommend doing a speed workout every few weeks, just to sharpen up and allow your body to remember how to run fast. One every 2 weeks really wont hurt you.
Examples (Tempo)
-25 min tempo, starting at AT, working down to LT.
-20 min tempo @ LT
-5-6 mile tempo @ AT
Example (Fartlek)
-60 min (20 min E, 20 min of (3 min hard, 2 min E), 20 min E)
-5 miles of (1/2 mile hard, 1/2 mile easy)
Enjoy your summer training and make sure to be disciplined!