From 4:39/2:04 to 4:2X/sub-2

Summer of Malmo. If your not running 100 miles a week your not training hard enough

60 miles a week over the winter. Consistent 60 mile weeks. No 35s or 75s or 25s or 85s. Straight 60s.

One long run of 13-16 miles. 3 easy days of 5 miles and 8x100 on two of those days. One Fartlek of 5 x (5:15-5:35 (a mile in that time) / 2 min off) with a 1 mile warmup and 1 mile cooldown. One secondary aerobic run of 9-11 miles. One tempo run of 20 min warmup, 20 min tempo, 20 min cooldown. 32 miles on the first 4 days. 10 miles on the fartlek. 10 miles on the aerobic run. 9 miles on the tempo day ~ 61 miles.

M - Fartlek ... T - Easy (strides) ... W - Aerobic ... R - Tempo ... F - Easy ... S - Long ... S - Easy (strides)

The only thing I would change throughout the winter would be the length of the Fartlek and the length of the tempo and I'd add on 300s after the tempo in March-ish.

Rubbish. I know lots of guys who run 4:20-ish and under 2, and not a single one ran anything close to 100 miles in a week.

LoveRun69 wrote:

Summer of Malmo. If your not running 100 miles a week your not training hard enough

HA. this one and the message below it are nonsense. Malmo never says that everybody needs to run 100, just that most HS'ers ought to run more than they have before. And he definitely does not want you to do 60 every week, or any single number every week, that is absolutely terrible advice too.

OP, how much have you run before? Do start running doubles (easy 2's and 3's or 4's in the morning) as often as possible. You probably want to raise your mileage by something like 10-30 per week on average this winter.. though not consistently up, up, up. Run a big week, then a lower one after that if you're tired, then run another big week, lower the next one again if tired, then run two up weeks before you run a softer week, then three up before one down... etc. Listen to your body. If tired back off. But you probably want to run more.

The key this winter is going to be running two planned faster days per week but keeping them VERY CONTROLLED. So, the classic example is one 16x200 (these should start slower than you think, like 35 or 37 or whatever, and as the weeks go by they will get quicker). You could alternatively do 8-16 x 30-60 sec hills (not all out! at like 5k-10k effort) with jogs back down to the bottom of the hill. The key is to leave plenty in the tank.

Then the second scheduled day is a 5-7 mile tempo... don't run this too fast! run at like 6:00/mile or slower the first week, and then let it progress slowly and gradually down from there... these are not races or all out....

and finish any of the week's other runs with two miles harder if you feel good.

And you probably don't need a sunday long run much above 10, although a relaxed 12-14 once in a while wouldn't hurt.. but is hardly necessary at all.

There. go do it. If you take down weeks when you need them and don't run most of your mileage too fast and run the scheduled days under control rather than all-out and then race a lot in the spring you will do it.

Ok go do it.

a dog has it just about right. If you follow that advice, the only negative might be that you start running 9:3X 3200s.

How fast can you run a 400?

There is a lot of info which we're missing if you really want the best plan possible. Do you have access to a gym? When are you back training with your team? What kind of training will you be doing in season? Here's my take on what you should do anyway:

-Increase your mileage to around 60, probably on a schedule of increase 5 miles, increase 5 miles, back off 10, and so on. This obviously depends on how you're feeling, whether you have any niggling injuries etc.

-Don't get into the habit of thinking "I don't think I'll run today, it doesn't really matter anyway I have months to train". Pretty soon you'll find yourself in season with half the base you could have had.

-Introduce strength training twice a week with plyos afterwards once a week. Don't increase mileage for about a month when you introduce the strength training.

-A good link for plyos-http://www.runningwritings.com/2014/11/building-plyometrics-program-for.html?m=1

One for strength training-http://www.runningwritings.com/2014/07/the-different-roles-of-strength.html?m=1

Do the prehab from that last one every day, it's great.

-Two running sessions a week. Do either 4x200 at mile pace or 4x400 at two mile pace after. Sessions will look something like 8x1k or 25min tempo, but the details are unimportant. Make sure it's an aerobic effort and don't race it. Come in feeling like you could do another 20% more.

-Strides twice a week on easy days. Probably 8x100, starting conservative and getting down to 400 pace for the last fifty metres of the last one.

That's long enough, follow those guidelines and you'll do well. Email if you want.