College mid-D guys: What are you doing right now?!

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    CopperRunner

    Member since 12/28/2019.

    3,880 posts. Last post 3 hours ago.
    3 years ago 10/07/2020 5:31pm EDT

    Because I won’t be moving to the school that I’ll be competing at until spring semester, I have to build base on my own.

    My coach has given me some general guidelines on what to do but has also told me to experiment around with my training as we are still trying to figure out whether I fit the 400/800 or 800/1500 mold better. I’m currently taking the 65-70 mpw of easy, tempo, and strides route and I’m worried that I’m losing my anaerobic power.

    What are you more 800 oriented types doing in this extended base phase?

  • paintmonkey

    Anonymous Poster

    3 years ago 10/07/2020 5:47pm EDT
    re: CopperRunner

    scrolling LRC

  • Zante

    Member since 06/25/2015.

    1,177 posts. Last post 1 week ago.
    3 years ago 10/07/2020 5:49pm EDT
    re: CopperRunner

    There's not much you can do except working on some speed retention/development on an off day. Essentially just glorified strides.

  • registered

    GrapeSon

    Member since 08/23/2020.

    262 posts. Last post 2 weeks ago.
    3 years ago 10/14/2020 5:03pm EDT
    re: CopperRunner

    How about following Coe's example and do 100m hill reps around 800 effort with 45-50sec jog down. It gets anaerobic fairly quick. 3-4 sets of 5-6 every other week.

  • little d

    Anonymous Poster

    3 years ago 10/15/2020 10:59am EDT
    re: CopperRunner

    My coach has us doing workouts like 4x4x200 at 3k-ish down to 800 pace every couple of weeks. And once a week instead of an easy run and strides: short warmup, sprints, then easy run to practice sprinting while fresh.

  • shootpost

    Anonymous Poster

    3 years ago 10/15/2020 11:19am EDT
    re: CopperRunner

    All our 800 guys run cross. Well do the workouts. Only one or two make the travel squad.

    1:4X high guys.

  • new to the game

    Anonymous Poster

    3 years ago 10/15/2020 2:18pm EDT
    re: shootpost

    Easy days, 1 LR, 1 strength workout like a tempo and one speed workout like:

    2x8 150m sprints. 30-40 sec rest. 4 min between sets.

  • #8

    This post was removed.

  • yeah so basically

    Anonymous Poster

    3 years ago 10/15/2020 4:00pm EDT
    re: shootpost

    what team are you on that's got a few sub 1:50 guys that aren't on the travel squad lmfao

  • Seppo Kaitenenn

    Anonymous Poster

    3 years ago 11/19/2020 8:16am EST
    re: yeah so basically

    yeah so basically wrote:

    what team are you on that's got a few sub 1:50 guys that aren't on the travel squad lmfao

    He clearly meant the travel XC squad.

  • ERAB

    Anonymous Poster

    3 years ago 11/19/2020 8:52am EST
    re: CopperRunner

    Cut back to 40 mpw.

    Find 200m straightaways. If not a track, approximate on a trail or grass.

    Run

    1) 4 x 200m with 5 min recovery at 80-85% effort.

    2) 8 x 200m with 3 min recovery at 75% effort

    3) 12 x 200m with 1 min recovery at 70% effort.

    4) 400m at best effort. 20 minutes recovery. 400m at best effort.

    Run the above in consecutive weeks, as numbered.

    Sprinting is jumping (leaping), so take the biggest stride you can without slowing down the hip rotation (obviously bounding drills slow or stop the hips while rotating). This means jumping far forward with each stride, and only slightly upward angle.

  • sad lonely pervert

    Anonymous Poster

    3 years ago 11/19/2020 9:00am EST
    re: CopperRunner

    I'm training as if I'm still in XC season. Easy runs with high end aerobic stuff. I'm about to take a break and get back into indoor training in like a month

  • #13

    This post was removed.

  • registered

    Steeeveee

    Member since 09/17/2021.

    1 post. Last post 2 years ago.
    2 years ago 09/17/2021 9:13am EDT

    Nice post! Thanks for it!

  • watching them runs short reps makes me jealous

    Anonymous Poster

    2 years ago 09/17/2021 9:23am EDT
    re: Steeeveee

    My teammates who run around 1:47-1:49 are doing base work right now. Moderate volume with lots workouts consisting of 800m-2000m reps with short rest (instead of tempo runs, which is what the 1500+ runners are doing) . Also some short fast hill workouts too for power and speed with longer recovery.

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  • #17

    This post was removed.

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