I'm a senior in high school and this past summer, I ran mostly easy-moderate paced mileage, (48-77 mpw). I ended up with 645 miles in 10 weeks, (my previous highest summer was 328!). I had some problems last year in XC and track with dying at the end of races, and I seemed to have a lack of speed when people rocketed out to start a race/made a mid-race surge. My PRs are from soph year, (also ran 16:14 3mile). Heres what I did:
SUMMER TRAINING
WEEK #1
M - 6.28 miles easy,41:14
T - 6.28 miles easy, 40:22
W - 7.19 miles, 46:26
T - 6.37 miles easy, 40:06
F - 7.49 miles total, 6.13 mile run (40:29) + jogged ~1.36 mile with sister
S - 5.25 miles easy, including 10:00 barefoot on grass
S - 9.3 miles, 1:00:02, (first 5 miles 6:22 pace, last 4.3 6:33 pace, hilly)
TOTAL week #1 = 48.16 miles
(Total summer = 48.16 miles)
WEEK #2
M - 5.3 miles super easy on hilly golf course, 37:34
T - 8.78 miles total, (7 mile run in 46:47, 1 mile stride outs on track, home (.78m)
W - AM: 4 miles steady cutdown (6:17,6:17,6:17,5:46)
PM: 6.31 miles moderate-easy, 41:38, (6:35/mile)
10.31 miles total
T - 9 miles really hilly in rain, 1:00:16
F - 7.3 miles, 48:49
S - 7 miles total, 6 mile run steady, (38:57, (last mile 5:49), 1 mile cooldown) 46:28 total
S - 10.31 miles in hills, 1:10:11
TOTAL week #2 = 58 miles
(Total summer = 106.16 miles)
WEEK #3
M - 6.31 miles easy, 43:45
T - AM: 2 x Crystal Springs XC course continuous*, (6 miles - 40:18) + 1down
PM: 4.78 miles easy on grass, 30:33
11.78 miles total
W - 8.2 miles, 56:34
T - AM: 6.4 miles hilly,
PM: 5 miles, (2 miles strides on track, then 12x100m steep hill hard, home)
11.4 miles total
F - 9 miles, (inc. 7.5 on the track...I know, bleh), 1:01:03
S - 7.5+ mile fartlek, 50:03 (3x2min + 3x1min surges thrown in every 5 minutes), 4 long barefoot strides after.
S - 12 miles hilly, 1:19:10 (first 6 in 40:40/last 6 in 38:30, last mile 5:43)
TOTAL week #3 = 66.19 miles
(Total summer = 172.35 miles)
WEEK #4
M - 6.31 miles easy, 42:40
T - AM: 6 miles hard, hilly XC course + 1 down, 47:15 total
PM: 5 miles steady, 30:55
12 total
W - 10.25 miles, (inc. 4 miles up 2400ft elevation change mountain), 1:12
T - 9.5 miles, 1:04:13
F - 6 miles, (inc. 3 mile "tempo" - 5:49,5:46,5:23), 36:18
S - 8.9 miles easy, 1:00:10
S - 13.5 miles, 1:33:46
TOTAL week #4 = 66.6 miles
(Total summer = 239.5 miles)
WEEK #5
M - 6.31 miles easy, 43:21
T - AM: 9 miles hard, hilly XC course + 1 down, 1:08:48 total
PM: 4.15 miles fairly easy, 27:44
14.15 miles total
W - 12.7 miles steady in hills + golfcourse, 1:24:48
T - 9.75 miles easier in hills, 1:06:40
F - 7.18 miles, 48:39 -- picked up last 4 miles from 6:50 to 6:15ish pace
S - 8.9 miles, (7.75 mile run in 52:21, included 3x1min surges hard at 4:40 pace with one min easy in between in the middle of the run then 10x100m barefoot strides on grass after). 1:00:05 total
S - 15.21 miles, 1:43:12, last 3 miles at 6:21 pace avg., last mile sub-6.
TOTAL week #5 = 74.2 miles / total time = 8:20:18 (avg. pace = 6:44)
(Total summer = 313.13 miles)
WEEK #6
M - 10 miles easy, hilly 1:08:13
T - AM: 8 miles moderate, 52:03 (last mile 6:12), PM: 4 miles easy, 27:12
12 miles total
W - 7 miles, (6 on extremely hilly XC course – 41:17) + 1 down
T - AM: 9 miles easy, 1:03:00, PM: 5.82 VERY easy w/ freshmen, 43:02
F – 11.6 miles in very hilly terrain, 1:20:08
S - 9 miles, (5:15 AM), 1:00:17, last 3.5 miles at 6:14 pace
S – OFF (FLYING/delays 18 hrs. to Paris)
TOTAL week #6 = 65.42 miles
(Total summer = 378.84 miles)
WEEK #7
M - 10.5 miles, PARIS (9+ mile run – 1:02:09) + 1 mile hard strides BF, back to hotel
T - 9 miles PARIS, (1:02:01)
W – 10 miles, PARIS (9 mile run – 1:01:40) + 1 mile strides
T – 7+ miles in Hyde Park, LONDON, 48:39
F – 12 miles, got lost in London, (1:23:16)
S – 11.5 miles, LONDON, (9 mile run – 1:03:00) + 1 mile hard strides + back (1.5)
S – REST (POURING again, fricken England)
TOTAL week #7 = 60 miles
(Total summer = 438.84 miles)
WEEK #8 (IN WALES) -- **note: These runs were EXTREMELY hilly
M – 10.2 miles really hard, very, very hilly, 1:04:39
T - 9 miles HILLY, 1:01:10
W – 10.25 miles hilly, 1:10:00
T – REST (POURING RAIN)
F – 10+ miles hard, (probably 10.5), 1:08:07
S - 13 miles in hills/mountains, (11.75 mile run – 1:20) + 8 minutes of long strides up huge grass hillside
S - 11 miles, really hilly, ran up mountain-side, 1:13:39
TOTAL week #8 = 63.45 miles
(Total summer = 502.29 miles)
WEEK #9 -- **Note: Monday through Wednesday = in Wales/hilly runs
M - 10 miles on undulating, knotted, wild trails, 1:09:32
T - 9 miles easy, hilly 1:01:48
W – 9.5 miles over mountain-side, 1:05:09
T – 6.31 miles easy, (NOTE: flew all day, got home at 3:30 AM, then went for a fricken run man! Crazy), 42:04
F - 10 miles total, (8.25 mile run – 55:17) + 1 mile strides on track, home
S – 11.7 miles cut-down, 7:00 pace to 6:10 pace, 1:19:16
S – 10.3 miles, felt like crap, 1:10:25
TOTAL week #9 = 66.81 miles
(Total summer = 569.1 miles)
WEEK #10
M - 9 miles super easy, 1:03:00
T - AM: 6 miles, (inc. 3@tempo) - 6:55,5:39,5:32,5:24,6:23,6:19 (36:14 total)
PM: 5.8 miles moderate, 38:39
11.8 miles total
W - 9 miles steady in hills + golfcourse, 1:02:25
T – AM: 2xcrystal springs (hard,hilly) 19:42/18:29 (38:51 total) + 1 down, PM: 6.05 miles moderate, 40:58
13.05 miles total
F – 9.37 miles, easy, 1:05:24
S – 8.5 miles, 57:47, inc. 4x150m hills hard
S – 16.3 miles, 1:50:38 (last 4.5 miles: 6:24, 6:23, 6:18, 6:06, 2:49)
TOTAL week #10 = 77.02 miles
(Total summer = 646.12 miles)
WEEK #1 – XC PHASE, school started
M – 8.7 miles, inc. 4xstrides, 58:59
T – 10.5 miles, (10 mile run – 1:08:02) + 1 mile hard strides
W – 9.8 miles, (7.8 miles in hills – 53:25) + 4x400 w/200 jog in 72
T – 9.5 miles, (9 miles – 1:02:07) + 2 laps strides
F – 9.4 miles, (inc. 3@tempo) - 6:40,5:35,5:33,5:24,6:22, then 4.4 home (29:35)
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thats what I've done so far...I'm training for 5k races. What kind of 5k shape does my training indicate at this point and iarre there any essential aspects I have excluded? Thanks for the help guys (and gals).
My PRs are a 4:33 mile, and 9:50 for the duece, and only 16:14 for 3 miles.