What are some base building/strength workouts I could use for summer high school cross country training? I plan to be floating around 50-60 mpw, and I have prs of 2:01 and 4:43 in track if that gives some indication of my fitness. I hope to be low 15s for 3 miles in cross country next season also. So any base workouts like 1 k's, mile repeats, tempos, etc. with some ideas of paces would be appreciated.
My favorite one that always works for me is to go out the door and run.
Hill repeats once a week. Pick the biggest hill you can find. At least 1/4 mile in length.
One tempo or progression run per week as well, and just build up the miles as much as you can without hurting yourself.
HScrosscountrytrackrunner wrote:
What are some base building/strength workouts I could use for summer high school cross country training? I plan to be floating around 50-60 mpw, and I have prs of 2:01 and 4:43 in track if that gives some indication of my fitness. I hope to be low 15s for 3 miles in cross country next season also. So any base workouts like 1 k's, mile repeats, tempos, etc. with some ideas of paces would be appreciated.
2 x 2 miles. Pace should be about 10% slower than 5k pace. For summer workouts, slow down a bit from that. Recovery should be 3-5 minutes jogging. This should be a moderate, "money in the back" workout.
summer of malmo.
Angry Willy wrote:
summer of malmo.
Have you tried it?
Circuit training / Fartlek. 1x4, 2x3, 3x2, 4x1 min jog recovery 2 min except on the last one. 800-400 on a trail loop
Our team will phase in workouts over the summer, and have 2 "workouts" per week. So for example, the first week for someone working up to 80 miles per week is 50 miles for the week, with 1 hill session of 6x100m progressively getting faster (the hill shouldn't be too steep) and 12x200 at no faster than mile pace with 1:30-2:00 200 jog recovery.
Then a week at 65 miles, or halfway to 80, would include a 4-5 mile tempo one day, and something like 4-5x1200 at 10k pace w/3:00 recovery, and a long run with progression.
At your max, the tempo would bump up to 5-6 and the workout might be 5x1600 at 10k pace w/4:00 recovery.
We also do 10x10-15 sec. all out steep hill sprints once per week to help build muscular strength.
The single most important thing about these workouts is that you should never go faster than the assigned pace, even if it feels way to easy. Also, if you feel crappy, just skip the workout and do easy mileage. Any road race you do (our coach recommends 2 races from 5k-10k over the summer) takes the place of the harder workout that week.
Also make sure to adjust for heat, so if your tempo pace is 5:45 per mile, you might want to start of at 6:05 and you could cut down from there if it's really hot out. Essentially just run by feel.
outcome-based runner wrote:
Have you tried it?
malmo gets results
Just start doubling. Maybe add a long run too. Do short hill sprints or strides once per week and do all of your other running at whatever pace feels comfortable. If you feel good during a run and feel like turning it into a progression run, go for it. If you feel bad, go easy or take a day off. Don't overthink it. Just run more and pay attention to core, push-ups, pull-ups, etc. Just gradually increase the mileage, and make sure every run isn't hard.
I use the following article every year. It is simple and easy to follow...
http://www.runnersworld.com/high-school/use-summer-training-to-make-the-jump
Jay Johnson nails summer training.