Summer training before college

Run

You could be a steeplechaser. What you run for 3200m is around what you can run for the 3000m SC. Depending on what conference you are in 10:10-10:20 could score. Start learning to hurdle after cross country season. Work on hip mobility and flexibility all year long. You should also start working on plyometrics jumps after your speed days.

For the summer. Add around 5-10 miles per week more than you did the previous summer. Add in 3-5 days of general strength and core circuits. You can lift weights 1-2 days a week, consisting of squats, bench press, mid-thigh pull. You should lift around 60-70 percent of your max 3 x 5-8.

Use the search function (or Google) to find "Summer of Malmo" and follow it.

If you have hills in your area, make sure that some of your runs go over hillier routes. Don't go crazy with it, just hit a variety of terrain.

If you are really concerned, ask your coach. That is (hopefully) a benefit of running in college, a coach who knows what they are doing.

If I was you coach, I would say: mileage mileage mileage. Get ready to do more than you ever have. I’m on a pretty moderate mileage D 1 team, an most the team still averages 80mpw. (We made it to ncaas last year, so my coach knows what he is doing)

Set a goal this summer to reach a peak mileage that is 5 or 10 higher than your last successful maximum. For example, if you have previously done 60 mpw pretty consistently, shoot to get up to 70. Keep your mileage pretty easy, no workouts. Cross is a LONG season, and if you do workouts in the summer, you will likely be toast by October. Run a good long run each week that is 20% or weekly mileage, run a moderate long run that is 15% of your mileage, then just get the rest in as easily as you can, potentially running some doubles if you are running more than 60mpw.

Don’t run to fast, the multi all American on my team does the majority of his runs around 7 minute pace. I have heard that aerobic development is a function of TIME of stress, not mileage. In other words, 8 miles in 60 min is probably better than 8 miles in 55, because you are working 5 min extra, plus your body isn’t getting as beat up, and you will be better able to do more the next day.

You don’t get good in any good run, week or even any single summer. Get into a patient, methodical mindset.

run 10-15 mpw more than you did last summer, unless you're already over 100 mpw (then just maintain). Don't do anything drastic. You'll improve in college, but the key is healthy consistent training. Look up summer of malmo. You'll probably want to try 1500 or steeple your first year of track.

Thanks for all the replies! All seem thoughtful and good suggestions. To clarify, I average 35 mpw and my vert is pathetic (21” ish). I’ve never thought of trying steeple, but that is something to explore!

Opherethankspeople wrote:

...and my vert is pathetic (21” ish). I’ve never thought of trying steeple, but that is something to explore!

Vertical jump means nothing with steeplechase, and you'll understand that if you do any hurdle training. Your vert could be 10'' and you could still run steeplechase well as long as you had really good form and hip flexibility. At 6-2 you're hips are definitely high enough to comfortably clear 36' hurdles.

And obviously run a lot this summer(Preferably summer of malmo as already mentioned.)