Just finished freshman year. Coach had us doing mostly workouts and 30ish per week. What is best way to increase mileage going into cross country? Thanks
Just finished freshman year. Coach had us doing mostly workouts and 30ish per week. What is best way to increase mileage going into cross country? Thanks
Not enough info here to tell you a training plan. Pr's? past mileage? Any injuries?
PRs: 2:20 1/2, 5:16 mile. Last cross (freshman yr 19:16 5k)
Coach has do mostly workouts on the track never more than 25-30 miles total per week.
Thank you
And no injuries
Bump
Any help with structuring an increase of mileage for summer base. Thanks
If you have been doing 30 mpw, I would try to add 5 miles each week till you hit your goal. You can do this by adding a mile to your runs each week, or if you are doing workouts, add a mile to your warmup or coooldown.
Build up to running a hour a day at a steady pace over rolling hills.
Good advice from two previous posts. I would add that you should run at a comfortable pace on these runs. A pace that would allow you to hold conversation, or sing along to your music!
Incoming soph wrote:
Bump
Any help with structuring an increase of mileage for summer base. Thanks
Nine to twelve day schedule. With three main workouts and two to three days of easy running between the workouts for full recovery; one long run, one longer intervals i.e. 800- 2000m for a total volume of 5-8 kilometres, and a shorter reps 200m-600m.
Example:
Long run
Easy
Easy
Longer intervals i.e. 5 x mile, 400m jog
Easy
Easy
Shorter intervals i.e. 20 x 200m
Easy
Easy
Should not be on a exact schedule. If your legs are still sore add another easy day before doing your workouts. Also, do some strides on your easy days. As far as adding volume. Add 5 minutes to your easy runs every week until you are running a hour a day.
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