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|Subject: ||RE: What workouts should I do for Summer of Malmo?|
big big big question wrote:
I ALWAYS wanted to do the Summer of Malmo, but I am self-coach (3 years out of college) and I am not sure what "real training" Malmo is talking about. The Summer of Malmo WAS my "real" cross country training (long intervals, tempos, etc..but at the end of course volume was cut and peaking workouts were included). Summer running consisted of base mileage and striders here and there.
The big, big, big answer: SOM isn't a training "program." It's preparation for a training program. Get it? The long intervals should be much less intense that you'd normally do. After those long intervals you should feel exactly how you should feel after a tempo run -- INVIGORATED, not exhausted.
The reason why I suggest to make it a bi-weekly social event is that it will keep the group motivated and less likely to slag during the Summer. Keep the intensity down. How far down? For a 14:00 college 5k runner, I'd suggest 4:50 for mile repeats, even slower (5:00), if that's what it takes to feel "easy."
The important thing is to avoid a Summer of "all mileage," which tends to lead to staleness.
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