Giving it all this summer

Training Advice/Discussion 5k/10k

3 years ago 06/10/2020 9:59am EDT

Going into junior year, I want run run as close to sub 16 as I can possibly get, I’m willing to do anything I can to get there. To do so I would need to cut 55 sec off my current time. I’ve seen people go from 18-15:56 before out of no where and people go from 17:15-16:10, what do I need to do to get as close as possible to sub 16. In this past spring season I have been able to do 4 mile tempos at 5:36 pace, which I’ve seen people running sub 16 struggle to do and I know I am not in that shape yet. I have 4:40 mile speed from indoor track. Any summer running tips? This will be my first serious and focused summer of training.

3 years ago 06/10/2020 10:02am EDT

re: helpmytrainingplan

What you need to do is follow summer of malmo

https://www.letsrun.com/forum/flat_read.php?thread=3521677#3522061

This is a lot of running, doubling every day, some tempos and light speedwork, etc. You can run some road races this summer (just replace a tempo or repeats) - if you can find any, but should be focused on pr'ing in xc.

3 years ago 06/10/2020 10:17am EDT

re: helpmytrainingplan

Summer of malmo is pretty unorganized and can be too much for some kids. Try doing 5 miles per week more than you did last summer, if you are feeling good with mileage, add some more in, but be conservative! If you feel any lingering pain, take a day or two off and drop the mileage down. Its not worth it to squeeze every mile out of your body. Just do basic workouts like tempo runs, fartleks, hill sprints. Try keeping all of your tempo runs and fartleks aerobic (again, be conservative on the pace). Every 2-3 weeks try getting onto a track and doing some faster repeats to keep your leg turnover going. These don’t need to be long or hard sessions, maybe a couple 200s or 300s at 5 min pace with generous recovery. Nice long run a week. Every 4th week drop the mileage down 5-10 miles depending on how you feel. It’s a long summer, getting in aerobic work and building your strength is key here.

3 years ago 06/10/2020 12:57pm EDT

re: helpmytrainingplan

Run about an Hour a day. Sometimes one run and sometimes split into two. If you miss a day no big deal.

If you feel good run harder (Tempo). If not just cruise and get it in.

Every other day do short sprints with full recovery. If you can doing them up a hill is ideal.

Every other day do as many push-ups as you can.

Hydrate

Eat at least some fruits and vegetables

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