Building up to 85-100 mpw over the summer, suggestions?

One more suggestion:

http://www.bunnhill.com/BobHodge/BaseTraining.htm

Doubles every weekday, long runs on the weekend.

lease wrote:

Summer of Malmo.

Not An Expert wrote:

lease is right.

http://pih.bc.ca/summerofmalmo.html

It's exactly what you're looking for.

If you idiots had actually red her post, you would note that she typed:

"June - build up to 70 by the end of June, mostly easy/medium runs, 1 tempo a week, and maybe 1200/mile repeats or 200s (like Summer of Malmo says)"

... I am guessing that probably means she has already read, and is very aware of the Summer of Malmo link. I know, I know... my deductive reasoning skills are a little advanced for you.

Letsrun people lack reading comprehension.

By the way, Chelsea Ley was running around 85 mpw last summer and she's only a junior this year. If you're on the east coast you have probably heard of her, she ran some great times at Holmdel this year.

Kiwi is a Flightless Bird wrote:

For the girls running in Southern California: save the intensity for when you are fully developed.

Running 17:00 in the 5k at age 17 is noble. Running 16:00 in the 5k at age 20 is still faster!

And running 16:00 at age 17 is even better. What if they never improve? Well, there's no guarantee they'll improve at the age of 20 either.

Run as fast as you can as soon as you can.

As they say, you can't burn out if you never catch fire.

This is what is wrong with USA distance running. This girl wants to run faster and you all tell her she is going to "burn out." This was the mentality in the 90s, less miles because you were going to "burn out"... not the mentality in the golden days of the 70s and early 80s.

first of all enjoy your running

2nd believe in your training, as no matter what others are training an athlete who is averaging 70miles a week will succeed over an athlete who is doing a 100 and doubting

3rd there is no need for doing more than 70mile a week for a 19mins 5k

4th try to keep a dynamic in your training, as the human body is only adapting on changing stimuli, so there might be kind of peaking weeks as well as kind of "recovery" weeks

5th try to keep at least one session a week for rhythm and leg speed ...increasing mileage to get an endurance boost is something you can still do at an age of 30, but you'll never ever get someone with a donkey stride back to having the speed of a horse

6th running is not only about physical it's also mentally determined so trust yourself

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bump i'm in high school too and would like to hear your thoughts about this training plan

bump

Well, first of all don't worry about your league meet race. There are so many things which might have been its effecs on your performance that it's not worth to doubt everything you have done. And honestly, that also happens Olympic greats, as that's simply what this sport is about ...it's more like a rollercoaster, so you better enjoy the ride. And in the end if you do well in November nobody cares about Wednesday.

Then you should probably take a full week off, instead of only four days ...even if it's nice to start a new training period on a Monday, your body doesn't know the calendar and that additional 3days of rest maybe help to refresh your systems and will make you ready for new aims.

Tehn you shouldn't get to crazy about already scheduling the whole year. For sure it's nice to have a plan, but nobody knows what will be in 3months so maybe it's smartest to get a schedule for the whole year, but don't plan it to specific. For example it's good to know that you want to increase mileage until September and then drop it a bit. But you shouldn't already plan certain amounts of mileage, as nobody knows right now whether a 80mile week in mid of August is really better for you than one of 70miles. Therefore I'd advise you do make up a detailed plan for around 6weeks with a certain goal and then set up a new one with having a look at what you've already achieved.

One more advise I wanna give you is that if it's really all about cross country this fall a week with five mile less is better then a week with 5mile more ...for sure you have and also want to train hard to reach your goal, but a 5mile less maybe only make you a second slower, but 5mile more might lead to an injury, which might make you a minute slower.

Well, if you want more detailed advise it's probably neccessary to know a bit more about you. Last but not least try to not mix up to many training systems, just one is enough and then trust in it, as winners don't doubt and doubters don't win

best wishes

p.s. ...some core might be helpful as well

This is an awful idea!!! There is this thing called adaptation to the mileage that you are running in order to move up in mileage and have a good season. There is only a certain amount of miles you should go up each year in order to be able to adapt to the mileage and recover so that you can get better. If you go out and run 85-100 miles this summer you are for sure going to burn out by the midpoint of your season. You can mark my words if you don't believe me. You should aim for an average high of 65 miles, with maybe a peak high of 70. I am telling you that by running 30-45 more miles than you are used to will make you more tired, you'll get more injuries, and overall you will have a very disappointing year.

Somehow I doubt many high schoolers in the 80's went from running 70 miles to 100 miles in a summer. Plus, you're talking about professional runners, not high school athletes. 75-80 miles will be plenty for a high school athlete; I don't care if it's a boy or a girl. Jumping 30 miles a week is asking for injury.