oh boy, I'll give you a workout from Bill Dellinger's Oregon training that comes for the same DNA as SOM
800/300 cutdowns.
That's 800/(200jog)/300/(300jog)
The workout would go something like this (remember these are 4:00 milers doing this)
2:30/52
2:25/50
2:20/48
2:15/46
2:10/44
That's a very easy workout to do. But it does touch on many different paces that will eventually point them to faster and more aggressive workouts and races.
malmo wrote:
oh boy, I'll give you a workout from Bill Dellinger's Oregon training that comes for the same DNA as SOM
800/300 cutdowns.
That's 800/(200jog)/300/(300jog)
The workout would go something like this (remember these are 4:00 milers doing this)
2:30/52
2:25/50
2:20/48
2:15/46
2:10/44
That's a very easy workout to do. But it does touch on many different paces that will eventually point them to faster and more aggressive workouts and races.
Thanks. I would like to try this workout. I will extrapolate to my current ability and plug in the numbers.
oh boy, are you around. I am ready for some reading. Day 1 went well. Any other coaches input is welcome.
I'm not sure that spending a lot of time doing "workouts" is in most high schoolers' best interest, especially if A) they want to be good during championship season (Oct/Nov) and B) their coach has a plan already in place.
A simple summer regimen of running mileage, including doubles, with strides and weights ought to get you to the season ready to do the real work. You could call that "Summer of Cross Country Kid" if you wanted an actual name brand for that.
Run-R, Are you saying just run easy pace for the whole summer for every workout? I thought som has some tempo and reps work. Should I Start tempo runs later? Its hard to decide what to do exactly. My main goal is to not get hurt. I really want to improve greatly. I know I maybe over thinking things a bit, but its not as simple when people say just run. I have seen malmo comment to other people about other runs. In more of a custom program for them. I thought I was following his advice. If I am not please advice.
malmo where are you?
I'm saying that comfortable, unstructured mileage will help you improve, and it's not that complicated. Run aerobically most of the time, unless you just feel like running faster. If you do, run faster.
And start strength training if you want to remain healthy. There are ample places here on LR where you can learn what to do, and how.
Malmo does not have a lock on summer training, regardless of what he says.
Run-R wrote:
Malmo does not have a lock on summer training, regardless of what he says.
I have a lock on Summer training? When did I ever say that? Refresh my mind, please?
Where does one find the link for the SOM plan so we can see it????
http://2008olympictrialsakatommyleonard.shutterfly.com/linkshttp://www.bunnhill.com/bobhodge/rtp3.htmFargo wrote:
Where does one find the link for the SOM plan so we can see it????
going to CrossFit this summer. hope to be GTG for Fall Cross. will c.