help me create a 12 week training plan

GoatKing wrote:

race distance: 8k cross country

summer before: running easy miles 50-65 mpw with a long run up to 16 miles by end

first half of summer just easy running

second half add in a tempo run once a week and short hill repeats once a week

4 8k races. ends of week 6, week 9, week 10, and week 12

writing my own solo plan for this

My very best advice to you. Don`t complicate things.

Now you are well prepared to do this, every week;

One maxVO2 interval,5k race pace, 12-20 x 400m or 8-13 x 600m

One LT intervall , 800m-2000m , for a total of 10-13 km

Recovery between the reps= wait easy walking until 120 bpm (or 60 % of MHR.)

In between the workouts you just run easy distance pace for 8 -16 km

Take one total RESTDAY every week. Looks to be very simple ,but it is with the same basic principle

I coach all my runners, inclusive the world class guys. Guarantee to succeed , have never failed so far!

GoatKing wrote:

race distance: 8k cross country

summer before: running easy miles 50-65 mpw with a long run up to 16 miles by end

first half of summer just easy running

second half add in a tempo run once a week and short hill repeats once a week

4 8k races. ends of week 6, week 9, week 10, and week 12

writing my own solo plan for this

Too many races.

skif wrote:

GoatKing wrote:

race distance: 8k cross country

summer before: running easy miles 50-65 mpw with a long run up to 16 miles by end

first half of summer just easy running

second half add in a tempo run once a week and short hill repeats once a week

4 8k races. ends of week 6, week 9, week 10, and week 12

writing my own solo plan for this

Too many races.

No, it`s not. He can treat a couple of them as tuff workouts with normal training the days before and the 1-2 goal races

with full preparation weeks.

SUPERIOR COACH JS wrote:

skif wrote:

Too many races.

No, it`s not. He can treat a couple of them as tuff workouts with normal training the days before and the 1-2 goal races

with full preparation weeks.

last race is only one that really matters. others are more so to get used to racing and can add on workout (fartlek) afterwards if that would help.

GoatKing wrote:

SUPERIOR COACH JS wrote:

No, it`s not. He can treat a couple of them as tuff workouts with normal training the days before and the 1-2 goal races

with full preparation weeks.

last race is only one that really matters. others are more so to get used to racing and can add on workout (fartlek) afterwards if that would help.

You don`t have to do some "extras", in fact you shall not do any extra run after the races. Only recovery jog as usual of course.

SUPERIOR COACH JS wrote:

My very best advice to you. Don`t complicate things.

Now you are well prepared to do this, every week;

One maxVO2 interval,5k race pace, 12-20 x 400m or 8-13 x 600m

One LT intervall , 800m-2000m , for a total of 10-13 km

Recovery between the reps= wait easy walking until 120 bpm (or 60 % of MHR.)

In between the workouts you just run easy distance pace for 8 -16 km

Take one total RESTDAY every week. Looks to be very simple ,but it is with the same basic principle

I coach all my runners, inclusive the world class guys. Guarantee to succeed , have never failed so far!

What type of surfaces for these intervals? Hilly terrain? Roads, Track? What about hill repeats?

Should anything change from week to week as the season goes on? Basically curious as to the reasoning behind this type of training