Critique my summer xc training plan

Training Advice/Discussion High School

5 years ago 07/09/2018 9:35pm EDT

Mon- 1 wu, hilly 4 mile prog run, 2 cd/7

Tues- 6

Wens- 8

Thurs- 1 wu, 10x60 sec hill repeats, 1 cd pm 3 miles/ 5 miles

Fri- 8

Sat- 10(hills)

Weekly total- 41

Mon- 1 wu, 4 mile tempo, 1 cd/6 miles

Tues- 6

Wens- 8

Thurs- 1 wu, 2x2 mile w/ 3 min jog rec, 5 min jog, 3x200, wb rec, 1 cd, pm 3 miles/ 9

Fri- 8

Sat- 10(hills)

Weekly total- 39

Mon- 1 wu, 4x300, 2 cd/ 5 miles

Tues- 6

Wens- 1 wu, 5x800, 2 cd, pm 3 miles/8 miles

Thurs- 8

Fri- 10(hills)

Sat- 3 wu, 10x12 sec hill sprints, 2 cd, pm 3 miles/ 8 miles

Weekly total: 45

Mon- 1 wu, 8x400, 2 cd/ 5 miles

Tues- 6(hills)

Wens- 8

Thurs- 1 wu, 2 mile tt, 2 cd/ 5 miles

Fri- 8

Sat- 12(hills)

Weekly total- 44

Mon- 1 wu, 5x1 mile, 1 cd, pm 2 miles/ 9 miles

Tues- 6

Wens- am 4 miles, pm 1 wu, 10x40 meter dash, 3 cd/ 8 miles

Thurs- 8

Fri- 5

Sat- 1 wu, 3 mile tt, 1 cd, pm 3 miles: 8 miles

Weekly total: 44

5 years ago 07/09/2018 9:46pm EDT

re: Fg?

If you have been running only 1 year your plan is good. If you into years 3-5 then you should do 2-3 mile warm-up, 8 x 100 strides. For your “workout” of 8x400 do it like a fartlek with a 200-400 run between. Follow up with a 2-3 mile cool down. Easy 9-ish miles.

No one can really give an anonymous poster a legit plan. Though many disagree here there’s a lot that goes into coaching and knowing what and how your athletes respond to things. Personally we go well into November in CA. Right now we are just doing training runs, long runs and strides. We just now began to introduce fartleks & tempos. But that’s us.

5 years ago 07/09/2018 9:53pm EDT

re: Fg?

Just run, baby.

Number one thing is being consistent.

Remember the K.I.S.S principle (Keep it simple stupid)

Build up to running a hour a day.

Add a few hilly fartlek runs throughout the week.

Once a week do some short reps on a grassy field i.e. 10 x 400, nothing much just enough to keep the turnover

Twice a week do some short hill sprints i.e. 4-8 x 80m up a steep hill

Once a week do a tempo run or some longer intervals up a gradual slope i.e. 5 x 1k

5 years ago 07/10/2018 12:11am EDT

re: Fg?

Thank you for the advice, but I want to see what others say

5 years ago 07/10/2018 12:16am EDT

re: Fg?

5 years ago 07/10/2018 12:48am EDT

re: wiz khalifa

Ofc I might run more miles than listed if I feel good.

5 years ago 07/10/2018 12:54am EDT

re: Mileilelee

Mileilelee wrote:
Ofc I might run more miles than listed if I feel good.

Run slower than if you don't feel good.

5 years ago 07/10/2018 2:10am EDT

re: Fg?

Ur training plan sucks. Quit running slow poke.

5 years ago 07/10/2018 11:02am EDT

re: Fg?

5 years ago 07/10/2018 4:58pm EDT

re: name

name wrote:
Bump

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