What can I expect to get out of the Summer of Malmo?

Summer Training:

Week 1:

Day 1: 8Mi

Day 2: 7Mi Tempo

Day 3: 9Mi

Day 4: 8Mi

Day 5: 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 50Mi

Week 2:

Day 1: 9Mi

Day 2: 8Mi Tempo

Day 3: 9Mi

Day 4: 8Mi

Day 5: 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 52Mi

Week 3:

Day 1: 9Mi

Day 2: 8Mi Tempo

Day 3: 10Mi

Day 4: 9Mi

Day 5: 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 54Mi

Week 4:

Day 1: 10Mi

Day 2: 9Mi Tempo

Day 3: 10Mi

Day 4: 9Mi

Day 5: 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 56Mi

Week 5:

Day 1: 4Mi, 8 x 1000m w/ 1:30 rest

Day 2: 4Mi, 5Mi

Day 3: 5Mi, 4Mi Tempo

Day 4: 6Mi, 5Mi

Day 5: 4Mi, 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 60Mi

Week 6:

Day 1: 6Mi, 8 x 1000m w/ 1:30 rest

Day 2: 5Mi, 5Mi

Day 3: 5Mi, 4Mi Tempo

Day 4: 6Mi, 5Mi

Day 5: 5Mi, 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 64Mi

Week 7:

Day 1: 7Mi, 8 x 1000m w/ 1:30 rest

Day 2: 6Mi, 5Mi

Day 3: 5Mi, 4Mi Tempo

Day 4: 7Mi, 5Mi

Day 5: 5Mi, 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 67Mi

Week 8:

Day 1: 7Mi, 8 x 1000m w/ 1:30 rest

Day 2: 7Mi, 6Mi

Day 3: 6Mi, 4Mi Tempo

Day 4: 7Mi, 5Mi

Day 5: 5Mi, 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 70Mi

Week 9:

Day 1: 7Mi, 8 x 1000m w/ 1:30 rest

Day 2: 7Mi, 7Mi

Day 3: 6Mi, 4Mi Tempo

Day 4: 7Mi, 6Mi

Day 5: 6Mi, 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 73Mi

Week 10:

Day 1: 7Mi, 8 x 1000m w/ 1:30 rest

Day 2: 8Mi, 7Mi

Day 3: 6Mi, 4Mi Tempo

Day 4: 7Mi, 7Mi

Day 5: 6Mi, 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 75Mi

Week 11:

Day 1: 7Mi, 8 x 1000m w/ 1:30 rest

Day 2: 8Mi, 7Mi

Day 3: 6Mi, 4Mi Tempo

Day 4: 7Mi, 7Mi

Day 5: 6Mi, 20 x 400m w/ 1:00 rest

Day 6: 13Mi

Total: 75Mi

I would say sub-18 is a very reasonable goal for how hard you've been working, especially if you're feeling really good now. It won't hurt to decrease your mileage going into the season, but I wouldn't drop all the way down to 40 now if you've gotten to 75 over the summer. Try to get in a few easy miles before or after practice (assuming everyone else is only doing ~40), putting you maybe at 55-60. Cut these junk miles out about a month out from key races, or if you start to feel really run-down.

I'm curious to see how you do! Good luck!

Lot of effort and time for a 20min guy. 20 x 400 weekly?

Gtfo

Thanks! I definitely think that doing some extra easy miles (specifically in the form of an extended warm-up and cooldown) is a good idea, I'll try and start doing them tomorrow.

I'll make sure to come back to this thread at the end of XC season and update on how I responded.

I do all of my workouts at Tempo pace, definitely not looking to destroy myself in base training.

Also, I won't be a 20min guy for long.

:)

Ignore the name, it is me.

lol ur not made to run. 8th grade ran 18:10 and my first year of xc i ran 50 mpw and my team said i was stupid. i ran 16:43 as my fresh pr. stop it buddy boy.

johnny bean wrote:

lol ur not made to run. 8th grade ran 18:10 and my first year of xc i ran 50 mpw and my team said i was stupid. i ran 16:43 as my fresh pr. stop it buddy boy.

My GPA is 4.0 and my WGPA is 4.65. Even if I'm simply unable to run fast, I have absolutely nothing to lose. I will still go to a good college, I will still be able to get scholarships, and I will still be able to make it in life.

If I run fast, what do I get? The respect of others? A scholarship I already could've gotten? Short-term glory?

I'm not all in it for the times, and being untalented for me is no reason to quit. Even if I do become fast, I won't gain anything substantial from it.

So how did you do??????