Seeking advice: huge cross season

Training Advice/Discussion General

5 years ago 04/19/2018 7:37pm EDT

Hi LetsRun - I'm a third year college student looking for some training advice for the upcoming cross season.

I've been battling with a hamstring tear for the last 5 months, and am just able to start running again. I'm more of a mid-d guy (4:08 mile last year) but want to get in really good shape to make the varsity cross team in my last year, so I need to get some mega base in before the summer training starts.

Was able to do a little cross training over the winter, but now am able to get some runs in. So I've been running and ellipticalling getting in 100 minutes a day the last week. Hoping to do this for the next couple months so I can jump back into workouts.

Any advice on how I should structure this? I really need to peak for the cross season and make this team. At this point i'm set on foregoing the track season for a huge cross season.

5 years ago 04/19/2018 9:04pm EDT

re: Mega_Base

I believe that you are malmo's target audience for his "summer of malmo" plan.

5 years ago 04/20/2018 2:01am EDT

re: Mega_Base

First, build up to this: (roughly 65-70m)

Mon - 60 mins

Tue - 60 mins

Wed- 75 mins

Thu - 60 mins

Fri - 60 mins

Sat - 45 mins

Sun - 90mins

Then, add doubles: (roughly 95-100m)

Mon - AM: 30mins ... PM: 60 mins

Tue - AM: 30mins ... PM: 60 mins

Wed- 75mins

Thu - AM: 30mins ... PM: 60 mins

Fri - AM: 30mins ... PM: 60 mins

Sat - 50mins

Sun - 100mins

Then, add workouts: (roughly 100m)

Mon - AM: 30mins ... PM: 60 mins

Tue - AM: 30mins ... PM: Tempo

Wed- 75mins

Thu - AM: 30mins ... PM: 60 mins

Fri - AM: 30mins ... PM: Hills or 1000s

Sat - 50mins

Sun - 105mins

Done.

5 years ago 04/20/2018 1:24pm EDT

re: kb jnlm

Yes! this is what you need. I'd consider doing 45 / 45 splits though on your doubles, and 4-5 days as you can handle. do you even need to add the workouts? Mileage baby.

Physiologically speaking, your body will be able to handle those 45/45 WAY easier than 30/60's then you can ramp it up even more.

5 years ago 04/20/2018 3:35pm EDT

re: Mega_Base

Mega_Base wrote:I've been battling with a hamstring tear for the last 5 months, .

Work more on that injury. It will slow you down once you try ramping up your workouts.

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