High school cross country summer training

If you can’t even run one mile at 5 minutes you’re not going to run 3 in a row by October. You said if you do 4x400 they avarege 1:15, which is what you have to run 12 times without stopping to break 15. Not saying it can’t be done, but try picking a more reasonable goal. Maybe sub 18?

Yo answer your questions

1.) idk about cross training

2&3.)easy runs are best (don’t forget strides)Gradually build these up before adding quality aerobic workouts like tempos, fartleks, etc.

4.)Push ups can help but try to do a full core routine twice a week after easy days.

You're on a crash course to injury and burn out. You need to discuss with the HS coach but I'll do my best to answer some of your questions. Honestly, I doubt a 14:59 will happen in the next 2 years with a mile time of 5:30. That time is indicative of an 18:59. As the other poster suggested, focus on more attainable goals first (sub-20, sub-19, sub-18, etc).

1. Purpose of cross-training is to use motions that are not directly used while running but offer benefits for running. This could include back, chest, core, and the strengthening of your hips, quads, and glutes. You'll want to do cross-training easy to moderate. Aerobic ability will be built naturally while running but it is a multi-year build up, not something you can do in one summer.

2. Level of difficulty of runs are dependent on training load. Typically, you would want an 80/20 load of 80% easy runs, 20% hard runs. Training at your current level would probably consist of 3 to 4 easy runs, 1 workout, and 1 long run (at easy pace) per week with every 3rd long run having some tempo/progressive run elements.

3. Mileage increase should be no more than 10% per week. If you run 30mpw, the next week you would do 33mpw. Some can get away with more but it often leads to overuse injuries. Every 4 weeks, have a light week and do your mileage from 2-3 weeks ago. I would cap your mileage at 40mpw for this season and build up over the next 3 years to 60~70 mpw.

4. Push ups won't hurt but won't necessarily help. Plyometrics are a great cross-training workout as long as you don't over-do them.

5. Don't know what you mean by high-yield? HIIT (high-intensity interval training) maybe? Hills are speed workouts in disguise. 400 and 800 repeats are great speed workouts but to focus on 400/800 race times while going for a sub-15 are not perfectly compatible (I think that's what you mean). Better to focus on the 1600/3200.

Just read the Summer of Malmo threads, there are only about 1000 of them.

Thanks for the reply. Figure I have till mid oct to drop as much time as can. I hear you on reasonable goals. 1759 just doesn’t get me out the door the same way. Also figured if work to run a 14;59 will be more likely to drop significant time than working to run sub-18 thus the questions.

More replies while typing other response. Sounds like not a matter of working harder = more time dropping. All the high mileage info in other threads made me think that if I got higher now I would improve a lot. Thank you for multiple replies saying not how it works. Do not want to get injured either bc that will set me back more. Thanks for the info on hard, easy, cross train and core- HS coach can’t coach till season starts so on my own. I am going to follow this and see what happens and where I am in August. Thank you.

14:59 is completely unrealistic for you. I would say just focus on doing mileage this summer. I don't how much you should do based off the information you provided, but just focus on getting in mileage. You're young, you need mileage and not workouts in the summer. And the mileage should be at a conversational pace (easy pace). You should have a weekly long run (Saturday), a day off on Sunday, and just easy runs Monday through Friday. Also, if hills are available try to make 1-2 of the runs a hill run each week.

FDruns wrote:

Thanks for the reply. Figure I have till mid oct to drop as much time as can. I hear you on reasonable goals. 1759 just doesn’t get me out the door the same way. Also figured if work to run a 14;59 will be more likely to drop significant time than working to run sub-18 thus the questions.

I wouldn't worry about a time goal. Just train correctly and whatever time happens will be good. I've noticed for myself, that when I focus on the process and do my best rather than setting a strict time goal, that I perform better and run a faster time. Removing the pressure from yourself like that can be highly beneficial, because it allows you to come in relaxed and ready to run fast.

Thanks for the information. I had read a lot of training threads and not read about Malmo. I am reading it now. Thank you. Also thank you to all the other replies/coaching. I really appreciate it.

I'm going to assume when you say "14:59" you are referring to 4k not 5k, as previous posters mentioned around 18-19min 5k is more aligned with that 1 mile time.

1)Cross Training is for extra aerobic stimulus. Swimming is great for that, if you are really going to be on your summer swim team I wouldn't bother doing extra cross training apart from that.

2)If I were you I would just do easy runs till preseason + strides/hill sprints 2-3 times a week. If you are feeling good you can go harder on some runs either fartlek style or progression

3)Do more mileage than what you were doing, I would say build to 5-10more per week then before

4)You can work some core/pushups into your routine 2-3 times a week, it will help.

5)Incorporate some hills into your regular runs, dont worry about hill repeats (>30s), you can do 10-15s hill sprints with full recovery once a week for strength.

I would guess a full summer of malmo is too much for you at the moment (since I doubt your weekly mileage is that high), but you can apply its concepts. if you do end up trying to do repeats/tempos the entire summer make sure you don't overdo the pace. & remember running is fun, get out there and enjoy it with some friends, don't stress about it too much.

- RunnerSam

RunnerSam wrote:

I'm going to assume when you say "14:59" you are referring to 4k not 5k, as previous posters mentioned around 18-19min 5k is more aligned with that 1 mile time.

....

I didn't consider that possibility... the OP could be a chick or do boys run 4k in HS in some areas?

"Learned a lot from reading many of these threads. Had some ?'s. Starting high school cross-country. Ran in middle school but taken last 1 month off from track"

I think some Middle Schools race 4k. I remember when I went from HS to College I still thought as everything in terms of 5k rather than 8k. I'm guessing that is what is happening here, could be wrong though.

-RunnerSam

14:59 5k goal is a big reach but it is attainable. If i'm going to be honest it seems ridiculous if you were to run sub 15 with a 5:30 mile pr. maybe set more realistic but still hard goals for you to reach. if you have a 5:30 pr then i assume you run a 20 minute 5k so set a goal to where you want to run in the 17's this year. although that time isn't nearly as fast as you want, it is still a big jump and a sign of improvement. 14:59 is probably a goal for you to strive for during your junior or senior season especially since you are barely going to start HS cross country. 14:59 is definitely not out of your future but running that so soon is too much stress on yourself with so little experience. I hope that one day you do run under 15 and you prove most of us wrong :)

FDruns wrote:

Thanks for the reply. Figure I have till mid oct to drop as much time as can. I hear you on reasonable goals. 1759 just doesn’t get me out the door the same way. Also figured if work to run a 14;59 will be more likely to drop significant time than working to run sub-18 thus the questions.

Why not just shoot for 12:59??

You sound like an idiot.