Critique my last 3 weeks of training. Sub 16 5k XC shape already off of base?

High School Running High School Training

7 years ago 07/24/2016 11:09pm EDT

Long post, tell me what you think of my training so far, everything seems to be going pretty well, not hurting bad at all and feel like I'm in Sub 16 5k XC shape already what do you think? (Weeks are Mon-Sun since today is Sun.)

1st week:

Monday-

6 miles at 6:54 returned to track and as soon as I hit the starting line ran a 2:30 800M. Effort: 6 mile run on the roads was easy 800M at the end was starting to feel it, definitely had more in the tank though.

6.5 MILES RUNNING TOTAL

Tuesday- 10 mile bike ride up many hills done in 49 minutes. 1 mile warm up. 6 mile run first 5 miles at 6:20's last mile 6:50. Felt in the middle.

7 MILES RUNNING TOTAL / 10 MILES BIKING TOTAL

Wed- 2 mile warm up and 5 mile run at 6:50 average. Easy

7 MILES RUNNING TOTAL

Thurs- 1 mile warm up 8.5 mile run 6:50 average. Easy

9.5 MILES RUNNING TOTAL

Friday- 10 mile bike in 49 min up lots of hills. 1 mile warm up 3 mile run on track no break. 5:55, 6:02, 6:00. Felt good on tempo, had a lot more.

4 MILES RUNNING TOTAL /10 MILES BIKING TOTAL

Saturday- 10 mile bike in 49 min up lots of hills. 1 mile warm up 15x200 at 30-39 seconds varied. Rest varied lowered as we got towards the end anywhere from 1 min 30 sec to 0 min 20 sec. Had a lot more, took it easy, felt rough towards the end I was pushing the last one or two.

3 MILES RUNNING TOTAL / 10 MILES BIKING TOTAL

Sunday- 10 mile bike 49 min up lots of hills. 8.3 miles running at 6:50 average last mile hard to get the pace down. Easy effort until last mile.

8.3 MILES RUNNING TOTAL/ 10 MILES BIKING TOTAL

TOTAL FOR WEEK 1: 45.3M RUNNING TOTAL FOR THE WEEK / 40M BIKING

Week 2:

Mon- 10 mile biking in 49 min hilly course. 1 mile warm up 6.5 mile run at 6:13 pace and 1 mile cool down. Hardest run so far, felt very good first couple of miles then last mile or two was hurting. Pretty hilly course. Biking took a little toll on my legs.

8.5 MILES TOTAL RUNNING / 10 MILES TOTAL BIKING

Tues- 1 mile warm up 6.5 mile run last mile hard 6:10, was running towards 5:30 at the end. 7:00 min pace average. Felt good last half mile breathing picked up.

7.5 MILES TOTAL RUNNING

Wed- 2 mile warm up and 5.5 mile run at 6:45. Felt good easy effort.

Thurs- OFF

Fri- AM 4.5 miles at 7:07 average. Ran at the worst part of the day felt bad because it was hot out. PM 1 mile warm up 5 mile run 1 mile cool down

11.5 MILES TOTAL RUNNING

Sat- 5 miles at 7:10 average. Easy.

5 MILES TOTAL RUNNING

Sun- 1 mile warm up 7.3 mile run at 6:41 average. Hilly run felt better as the run progressed.

8.3 MILES TOTAL RUNNING

TOTAL FOR WEEK 2: 46.5 MILES TOTAL. 10 MILES BIKING.

Week 3:

Mon- 10 mile bike in 49 min hilly course (2 pounds of weight on back) 1 mile warm up 6 miles at 6:54 average. 1 mile cool down at 6:20. Felt good

8 MILES TOTAL RUNNING / 10 MILES TOTAL BIKING

Tues- 10 mile bike in 49 min hilly course (6.8 pounds of weight on back) 5 miles at 6:41 average sprinting at end. Felt good towards end was hurting

5 MILES TOTAL RUNNING / 10 MILES TOTAL BIKING

Wed- 1 mile warm up 8.5 mile run at 6:50 average 1 mile cool down. Easy run felt very good.

10.5 MILES TOTAL RUNNING

Thurs- 1 mile warm up 5 mile run at 7:10 average. Felt good easy

6 MILES TOTAL RUNNING

Fri- 10 mile bike in 49 min hilly course. (6.8 pounds of weight on back) 1 mile warm up 5 mile run at 6:30 average. Felt good easy

6 MILES TOTAL RUNNING / 10 MILES TOTAL BIKING

Sat- 1 mile warm up 6:12 felt very good on it. 2 mile tempo on track 5:00 then 5:01. 11:01 total. First mile was paced poorly, second mile was on pace for a 5:55 then I picked it up last 800M of it and had a nice time. One of the hardest runs in these 3 weeks. 4 miles cool down at 6:40 on track.

7 MILES TOTAL RUNNING

Sun- 10 miles at 7:26 average. Lots of big and hard hills. Felt good big hills legs were sore from yesterday.

10 MILES TOTAL RUNNING

Week 3 TOTAL: 52.6 MILES TOTAL RUNNING / 30 MILE TOTAL BIKING

So, how am I looking? Critique me and let me know where I am at.

7 years ago 07/25/2016 7:43am EDT

re: Summer16Running

This doesn't make sense. "2 mile tempo on track 5:00 then 5:01. 11:01 total. First mile was paced poorly, second mile was on pace for a 5:55 then I picked it up last 800M of it and had a nice time. One of the hardest runs in these 3 weeks. 4 miles cool down at 6:40 on track."

Nothing there indicates that you will sub16. That does not mean your training is bad or that you won't sub16 or that you should do something in July that indicates you will sub16.

As for where you are at, I think you are ready to change to full weeks of Summer of Malmo workouts. See:

http://www.bunnhill.com/BobHodge/rtp3.htm

You seem to be running regularly and you seem to have a little harder work in there. My guess is that it is time to add three 3 mile morning runs and Malmo's easy workouts to make sure you don't miss anything. That will get you near 60 mpw for a few weeks, just make sure you take the week before practice starts as slightly shorter Malmo workouts and cut the afternoon runs so your only hit 50 miles that week.

7 years ago 07/25/2016 8:06am EDT

re: Summer16Running

Put away your watch and just run; don't worry, don't think too much.

7 years ago 07/25/2016 8:21am EDT

re: Summer16Running

I also don't see anything that suggests you can crank out a bunch of 5:00-5:10 something miles on an XC course. You might be getting some good running in for you, though.

I'm also curious about some of the times. Why are many of your cool down miles faster than your supposed working miles? That doesn't strike me as a cool down.

I also think the bonus cycling is good. But 2 pounds on your back is not really going to make a difference in anything. That's basically a waterbottle and a spare tube in your jersey pocket. Super normal cycling stuff.

But keep training. Like the other coach said, don't worry too much about the watch on your everyday runs. And maybe consider jumping into a road 5 or 8k to see how things go. That will tell you far more about where you are than regular training and track time trials/tempos.

7 years ago 07/25/2016 11:49am EDT

re: Summer16Running

At this point I'd do strides 3 times a week over that 200 meter workout and try up the mileage to 60-65 over 50. You'll feel a lot stronger off that extra 10-15 miles even if it means less biking. I'd even advise doing those extra miles in four days of easy 3 mile morning runs.

Relax, relax, relax on all your runs. Don't push too hard, but if you're feeling good let it rip a couple times a week. Always feel like you could do a little more on your runs. It's still only July. You have a couple months of hard workouts coming up, you don't want to go into the season tired. Things are looking good for you.

7 years ago 07/25/2016 1:52pm EDT

re: Summer16Running

Thanks for all the advice guys. Going to bump my mileage up this week

7 years ago 07/25/2016 2:20pm EDT

re: Summer16Running

After a brief review, my advice would be to take an easy (slow) day every once in a while and let your pace drop just a bit. It doesn't have to be a regular thing, but don't be afraid to listen to your body instead of pushing through it every day.

7 years ago 07/26/2016 10:05am EDT

re: take it ez

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Critique my last 3 weeks of training. Sub 16 5k XC shape already off of base?

Of General Interest

This thread has already been deleted.

You have been subscribed.

Critique my last 3 weeks of training. Sub 16 5k XC shape already off of base?

Follow Coach

Block Coach

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.