Trying to become a better runner over the summer.

What are you training for? Cross-country 5k?

For high schoolers I think it's best to use the summer to focus on building base mileage / aerobic development.

Good luck!

If you haven't been a runner long and/or hit puberty late, that proposed schedule might actually work okay for you.

[The one tweak I could suggest would be to have two out of the three weekend days (Fri-Sat-Sun) be days of moderate runs, rather than one long day. Or to alternate weekends, with one being the 1/3 long schedule, and the next the 2/3 moderate schedule.]

If, on the other hand, you've been in the sport (and puberty?) for a while, then a schedule with somewhat more actual running might work better.

Either way, take a look at the Summer of Malmo (Google is your friend) and see what it has to offer, especially for the more experienced runner.

Cut an interval day and replace it with a general aerobic run. Do not do too much too fast and listen to your coaches. Read books by credible physiologists, especially if you find it interesting. Credible usually means it comes from a well-respected coach or .edu source.

stop being stupid. your schedule is a joke.

run 45-55 mpw.

once per week run 80-90 minutes.

rosshm16 wrote:

What are you training for? Cross-country 5k?

For high schoolers I think it's best to use the summer to focus on building base mileage / aerobic development.

Good luck!

Huh? People keep saying aerobic and base and idk what it means. The internet doesn't really give an answer that I understand. Could you please enlighten me?

Thanks!

omg show common sense wrote:

stop being stupid. your schedule is a joke.

run 45-55 mpw.

once per week run 80-90 minutes.

Why do you think it's not a good schedule? The long run will be that long probably.

Thanks for the advice, I will look into it

Aspiring high school runner wrote:

Huh? People keep saying aerobic and base and idk what it means. The internet doesn't really give an answer that I understand. Could you please enlighten me?

Thanks!

I asked you a question and you did not answer, so no, I will not.

rosshm16 wrote:

Aspiring high school runner wrote:

Huh? People keep saying aerobic and base and idk what it means. The internet doesn't really give an answer that I understand. Could you please enlighten me?

Thanks!

I asked you a question and you did not answer, so no, I will not.

Oh, my bad... I run the 3 mile in cross country.

It seems like you have 2 scheduled off days plus 2 more potential non running days. Skip the swims/XT and replace with easy days. Or do something like this. Add mileage as you progress injury free.

M-Off or cross train

T-am- 5mi easy with strides after

pm- strength/agility/core

W- 7mi with pickups in the middle

Th- 5mi easy

Fri- am- 6mi easy with strides after

pm- strength/agility/core

Sat- 7mi easy

Sun- 10mi (progressively faster after 3-4 easy miles).

Aerobic means a run that is not below lactate threshold, so there is no anaerobic component, but is still a hard pace. I would say it is about 0:45-1:15/mile slower than LT pace. For a 4:30 miler, LT is about 5:45-5:50/mi, and "aerobic" would be around 6:30-7:00/mi. Aerobic is a pretty loose term, so don't get too hung up on it.

Pretty much the issue with your plan is the emphasis on cross training. XT is useful for maintaining fitness while injured, not for progressing. Run 6 days a week: 2 tempos, 1 80-90min run, with 3 recovery runs in between. Every other week substitute the tempo for a hill workout. Make the hills fast. Ya don't want to turn into a slow-joggin' 'thonner do ya?

That's Great! Keep us updated!

Runmo wrote:

It seems like you have 2 scheduled off days plus 2 more potential non running days. Skip the swims/XT and replace with easy days. Or do something like this. Add mileage as you progress injury free.

M-Off or cross train

T-am- 5mi easy with strides after

pm- strength/agility/core

W- 7mi with pickups in the middle

Th- 5mi easy

Fri- am- 6mi easy with strides after

pm- strength/agility/core

Sat- 7mi easy

Sun- 10mi (progressively faster after 3-4 easy miles).

Where are the hard intervals to get better?

your plan is great for fitness hands down,

for running fast,light,strong, its bs. Do more base! do 45 and peak at 60 and you be faaast at hs

look up Summer of Malmo

Anaerobic work shouldn't necessarily begin until the season starts. Hard intervals are what cause you to "peak" during your biggest races. In other words, you only use anaeorobic intervals when you want to be able to run your fastest races, because eventually these intervals will make your muscle cells more acidic and your times will get slower (hence the word "peak"). If you do these in the summer, you run the risk of running your first race the fastest and making no improvements throughout the season. And trust me, you don't want that. Base building and aerobic development is what the summer is for. Tempo runs (or whatever you want to call "pickups" or "cruise intervals"), at or near your lactate threshold pace, will improve the speed at which lactate accumulates, and will make it easier to sustain a faster pace in races. The easy, long, aerobic runs and mileage in general will build capillaries and make your mitochondria more efficient. So you will "get better" by doing these workouts in the summer by no doubt, and they will also set you up for further improvement during the cross country season. Strides are also great for maintaining fast-twitch speed.

Hope this clears things up!

This article helps too.

http://www.runnersworld.com/race-training/when-speedwork-sabotages-your-gains

Skywalker1005 wrote:

This article helps too.

http://www.runnersworld.com/race-training/when-speedwork-sabotages-your-gains

Idk what to think of the article because my track coach said that slow runs make slow runners

2/10 or you are a very poorly informed runner.