Where Your Dreams Become Reality
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Subject: RE: What workouts should I do for Summer of Malmo?
I'm a high school senior and I used SoM to get ready for my senior year of cross country.
Basically, I followed SoM to the letter except I favored the tempo runs over the mile repeats and since I didn't have access to a track, I did them on a dirt path around a grass field that was 880 yards around. For the shorter workouts, I just ran at the proscribed efforts (fast, but relaxed and plenty of rest) for seconds instead of meters. I did reps of 20-40 seconds of the type of fast but relaxed running Malmo suggests instead measuring distance.
As to the program's effectiveness, I improved from a 5kXC (on New Hampshire's challenging Derryfield Park) of 16:28 to 15:55. I also lowered my pr of 16:18 on my home course to 15:30.
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