My brother-in-law is a rising junior who as a sophomore ran 15:25 XC (several different courses in that ballpark), 4:23, 9:39. He asked me to design his summer training as his coach isn't too involved.
He is 16 yo, longest run ever 11 miles, highest sustained mileage 40 or so, with highest week ever around 50-55 (kinda hard to tell, he hasn't been logging well in the past).
I ran in college, but it's been a long time since my HS training days, so I'm hoping the great minds of Letsrun can provide some feedback on what I sent him below. Thanks in advance.
_______
- Weeks are Sunday – Saturday.
- Long run on Sunday – easy, conversational pace. Maybe by the end of the summer we’ll look at pace goals, but for now just focus on covering the distance.
- Tempo on Tuesday or Wednesday – your choice. Paces for the tempos assume a flat course. If you run it on a hilly course, that’s great – just know your pace will be slower, and that’s fine.
- Hills on Friday or Saturday – your choice
- On the rest of the days, run at a conversational pace, and go however far you need to in order to reach the total mileage goal for the week. Run these by feel – if your legs are tired, go slow. Save your hard efforts for Tempo and Hills days.
- Once you hit 55 miles/week, start adding 2 runs/day 1-3 days/week.
- Goal pace for tempos are subject to change later in the summer – let me know what you do, and I’ll adjust them accordingly.
Week of:
June 11: 35 miles
- Tempo: 2 mi warmup, 3 mile tempo (5:40-5:50), 1 mi cooldown
- Hills: 2 mi warmup, 6 x 45s hill, 2 mi cooldown
June 18: 40 miles
- Long run: 8 mi
- Tempo: 2 mi warmup, 3 mile tempo (5:30-5:35), 2 mi cooldown
- Hills: 2 mi warmup, 5 x 3 min hill, 1 mi cooldown
June 25: 45 miles
- Long run: 10 mi
- Tempo: 2 mi warmup, 4 mile tempo (5:30-5:40), 2 mi cooldown
- Hills: 4 mi warmup, 6 x 10s hill (all-out), 1 mi cooldown
July 2: 35 miles
- Long run: 11 mi
- Tempo: 2 mi warmup, 3 mile tempo (5:25-5:30), 2 mi cooldown
- Hills: 2 mi warmup, 7 x 45s hill, 2 mi cooldown
July 9: 45 miles
- Long run: 12 mi
- Tempo: 2 mi warmup, 4 mile tempo (5:25-5:35), 2 mi cooldown
- Hills: 5 mi warmup, 8 x 10s hill (all-out), 1 mi cooldown
July 16: 50 miles
- Long run: 13 mi
- Tempo: 3 mi warmup, 3 mi tempo (5:20-5:25), 2 mi cooldown)
- Hills: 2 mi warmup, 6 x 3 min hill, 2 mi cooldown
July 23: 55 miles
- Long run: 13 mi
- Tempo: 2 mi warmup, 4 mi tempo (5:20-5:30)
- Hills: 2 mi warmup, 8 x 45s hill, 2 mi cooldown
July 30: 40 miles
- Long run: 10 mi
- 20 min fartlek instead of tempo
- Hills: 5 mi warmup, 10 x 10s hill (all-out), 1 mi cooldown
August 6: 60 miles
- Long run: 14 mi
- Tempo: 2 mi warmup, 4 mi tempo (5:20-5:25)
- Hills: 2 mi warmup, 7 x 3 min hill, 2 mi cooldown
August 13: 65 miles
- Long run: 14 mi
- Tempo: 3 mi warmup, 3 mi tempo (5:15 – 5:20)
- Hills: 3 mi warmup, 8 x 45s hill, 3 mi cooldown