Mon – Easy
Tues – Workout
Wed –Long
Thurs – Recovery
Fri – Workout
Sat – Moderate
Sun – Long
Two workouts a week. Two runs at 15+ miles a week, nothing else over 10.
Mon – Easy
Tues – Workout
Wed –Long
Thurs – Recovery
Fri – Workout
Sat – Moderate
Sun – Long
Two workouts a week. Two runs at 15+ miles a week, nothing else over 10.
We hit 120-130mpw during our peak base period (late Aug to mid Sept), then gradually start tappering the mileage over the next 5 weeks.
Yes, is there something wrong with that?
D3 Athlete wrote:
Summer:
Su: LR 16
M: Double w/ 200s and hills (8+4)
T: Double/Recovery (8+4)
W: Steady State and Hills (10)
T: Recovery (8)
F: Double/Recovery and maybe strides (8+4)
S: Tempo (10)
80
Fall:
Su: LR 14
M: Easy Double/Recovery (8+4)
T: Interval Workout (10)
W: Easy Double/Recovery (8+4)
T: Interval Workout (10)
F: Easy and strides (6)
S: Race (10)
74
Recovery usually done anywhere from 6:45 pace to 7:30 pace depending on the person.
Dang son, no long run?
Ralphy wrote:
D3 Athlete wrote:Summer:
Su: LR 16
M: Double w/ 200s and hills (8+4)
T: Double/Recovery (8+4)
W: Steady State and Hills (10)
T: Recovery (8)
F: Double/Recovery and maybe strides (8+4)
S: Tempo (10)
80
Fall:
Su: LR 14
M: Easy Double/Recovery (8+4)
T: Interval Workout (10)
W: Easy Double/Recovery (8+4)
T: Interval Workout (10)
F: Easy and strides (6)
S: Race (10)
74
Recovery usually done anywhere from 6:45 pace to 7:30 pace depending on the person.
Dang son, no long run?
Usually LR means Long Run. :)
2 different weeks. Ones when we race, and ones when we don't. You'll notice the total absence of tempo/threshold work
Race week:
Sat: Race (10ish miles total)
Sunday: Coach assigns off, a lot of guys do a long run on our own anyway, which becomes a problem sometimes...
Monday: 60 minute morning run on our own, 30-35 min + strides/drills in the afternoon. Sometimes Coach gets a wild hair and assigns a workout. Basically you're f***ed if you went long on Sunday and ran this morning
Tuesday: On our own. Usually a double of some sort. 30 min AM/10 miles PM
Wed: 12-15x300m hill repeats up a hill that is way too steep for us to gain any benefit. Total volume is usually about 7 miles. Some of us tack on a long cooldown at a faster pace or do a 2nd run to get in more miles
Thu: Same as Tuesday
Friday: Workout or 3 miles easy depending on if Saturday is a race or not. We depart around 4 a.m. on Friday, so no time for a morning run, and Coach only gives us 30 minutes at the course Friday afternoon. If we do a workout it's usually something inane like a 4 mile TT.
No race:
Sun: Long run. Generally Coach makes us get in the vans after 90 minutes, so no more than 14 miles.
Monday: Workout at cross course. Usually start the season with 8-10x800m faster than race pace with 2-3 minute standing recovery. As the season progresses we move up to mile repeats at faster than race pace, and decrease the rest. So 8 days before regionals we'll have 6x mile at 4:45-5:00, 4 min rest after first 2, 3 min after next 2, 2 min after 5th. This is for a team that has no one breaking 26:00 for 8k.
T/W/Th remain the same.
Friday is the same depending on whether or not we have a race.
Sat: Race, or assigned off day. We usually run 60ish minutes on our own.
Bump - let's start this fresh for track season.
Su: am 14 easy
M: am 4 easy, pm 3 x (800 @ 5k pace, 200 jog recovery, 400 @ mile pace) for 10 miles
T: pm 9 easy
W: am 4 easy, pm 2 x (5 x 300 @ 3k pace, 100 recovery) for 8 miles
Tr: am 4 easy, pm 10 moderate
Fri: am 4 easy, pm 8 easy
Sat: race or same workout as Wed, 9 miles either way
Total: 84 miles
But I'm trying to convince my coach to let me do this:
Su: am 6 easy, pm 6 easy
M: am 14 progression
T: pm 9 easy
W: am 4 easy, pm 3 x (800 @ 5k pace, 200 jog recovery, 400 @ mile pace) for 10 miles
Tr: am 4 easy, pm 10 moderate
F: am 4 easy, pm 8 easy
S: race or x (5 x 300 @ 3k pace, 100 recovery) for 9 miles either way
Total: 84
A typical week doing xc season for my old team was like this:
Monday: 4/10
Tuesday: Repeat miles with your cliche 6x1 mile with 3:00 rest; 4
Wednesday: 4/10
Thursday: 4/very easy fartlek or short tempo run
Friday: 6-8
Saturday: Race
Sunday: 18-20
Ralphy wrote:
In my program easy = steady and if you need some extra recovery, go a bit slower. Tempo- about 5k pace.
So how long are your tempo runs then? The longest they could possibly be is 5k, but that's actually a race effort. So - what? 2 mile tempo runs?
I find it hard to believe your tempo runs are that short.
What my teammates do
monday: repeat miles normally 4-5 at 5:10-5:20 pace (10ish miles)
tuesday: shorter intervals or a ladder (8-10)
wednesday: 10-12 mile run
thursday: mile repeats again or a tempo run (9-11)
friday: 8-10 mile run plus strides
saturday: race or a race paced interval day (8-10)
sunday: long run (14-18)
also we are expected to run 3-4 miles each morning except sundays
^this makes all my teammates burn out thats why I do this:
monday: swim in the morning (1200 yards or more) and an hour of cycling in afternoon
tuesday: lift in morning and shorter intervals or ladder in afternoon
wednesday: swim in morning (1500 yards) and 10 mile run
thursday: lift in morning and mile repeats or a tempo
friday: 1500 yards of swimming and an hour or more of cycling
satruday: race or a faster workout
sunday: normally a brick workout which would be about an hour of biking then a 6-7 mile run
my teammates were just about as good as me until championship season where I became the #1 runner by about a minute in all the xc races. I burnt out each of my first 3 years at this college and it was because we had to do way too much running at a fast pace and it just killed me so i scheduled all my classes on monday wednesday and friday so i could control my own workouts more and it worked.
bump for some more track schedules.