What is the ideal summer xc training?

Summer of Malmo.

Hi,

I coach a large girls HS XC team.

My first question would be what your injury was?

Yes, build your mileage with never two hard days in a row and no more than two hard efforts a week. Build your long run up each week, run slow tempos (5k + 1 minute per mile) and faster tempo's (5k + 30 seconds per mile) once every 10 days or so. Fartlek run are good also like 20 minutes of 1:30 on 3k pace 1:00 off regular training pace.

Do you have access to a 25 yard swimming pool with lanes?

Do you have a nice mountain bike or road bike with a car?

I was going to suggest going up to an altitude of 4000 feet

and ride and do some runs along the main road.

Hi,

Thanks so much for your advice!

From what we could tell from the injury part, it was a combination of overtraining (I had a different track coach then xc and indoor and he was a pretty horrible coach. He basically raced me way too much at the beginning of the season putting me in up to 4 events a meet 3200, 1600, 800, 4 x 400.... just for points. (My team is pretty small so although I am only a freshman and my times aren’t that good... I was still considered the best on my team) It was way too hard on my body. I got sick right at the beginning on the season so I eneded up having to take an extra 2 weeks off after my break from indoor. Right when I got into the season I had a race the first week back when I was completely out of shape and he made me run the 3200 and 4 x 400. 3 days later he put me in 4 events when I was still out of shape. I had to end my season around 2 weeks ago because I physically couldn’t run anymore. I was in more pain then I have ever been in and my times went up significantly). I also had a few minor running issues that added up, like shin splints, knee pain, and a sprained ankle. It all added up and I was so tired that I had to end my season and I am going to take 6 weeks off before running again. My trainer recommended me taking longer just for precocioution and to make sure I am a 100%.

Thank you for all of your advice! I will definitely try using it once I am well rested! I really appreciate you taking the time to write this!

Also what would be my ideal mileage? I am definitely a long distance runner. Last year I would usually run 6 mile regular runs and 10 mile long runs. I would have a workout one day, but I was probably averaging anywhere from 35-40 miles the other days. I definitely think I can run a higher mileage next year... longer mileage has never been an issue.

Run about an hour a day at a conversational pace

Your ideal mileage should be whatever you can handle. If you were running 35-40 mpw last year than you could try to slowly and carefully build up to 45-50 mpw over the summer or more if you could handle it.