This summer about 10 guys on our xc team have been meeting up to run in the morning. Our coach doesn't give us a training plan over the summer so I am looking for advice.
I am the captain of the team this year and people are looking to me for training plans/advice. I dont have enough knowledge of runnung to make a good plan. Last summer we just did basic runs. We would go 5-6 miles a day and a long run of 8-9 miles, usually totaling 40-45mpw. The younger guys did less. I was wondering if anyone on here could help me out in building a plan for this summer?
Just for a but more info to help you out here is some background on the guys showing up.
Group 1: averaged 40-45mpw last summer
1. Mid 15 for a 5k(xc), 9:20 for 3200
2. High 16/low 17 5k(xc), 10 flat for 3200
3. Low 17 for 5k(xc), 10:15 for 3200
4. Mid/high 17 5k(xc), 2:02 800
5. Low 18 5k (xc), 10:35 3200
Group 2: averaged 20-25mpw
1. Mid 18 5k (xc), 11:32 3000 steeple
2. Mid 18 5k (xc) low 11 3200
3. High 18/Low 19 5k (xc), 11:38 steeple
Other:
1. No xc or winter running, 5:05 1600
2. No xc/track. Ran about 12mpw and ran ROD race 5k in high 19s.
How many mpw should each group be doing? Should any of us do any type of workout over the Summer? Any tips and advice would be helpful.