Are fartleks good for summer training for a high school cross country runner? ( I want to improve my aerobic base in the summer, no speed/ race pace workouts are planned for the summer)
Are fartleks good for summer training for a high school cross country runner? ( I want to improve my aerobic base in the summer, no speed/ race pace workouts are planned for the summer)
Yes those are good
Look up Summer of Malmo too
Hills of varying gradient and length.
Hills and fartlek are all good.
For high school runners it's just good to get up and get some miles in. If you're doing hills and fartlek even better.
If my HS runners just ran 5 miles a day 5-6 days a week over the entire summer I'd be as happy as could be.
If you just do a lot of mileage over the summer (2x a day if you can) you would be so far ahead of a lot of hs runners.
I hated it when Xc runners would come back to school unprepared.
Personally I think strides 2 x a week mid summer on would be next workout and yes a fartlek would work there too or. Hill workout but nothing crazy
This about those threshold workouts and pushing that VO2 max:
There's a little bit more VALUE in those workouts that are right around 1000 meters or 1200 meters with short rest in between, because that starts playing into the mental aspect at practice. When you do those workouts and burning those thresholds, you mentally start going in practice, "Okay man, this is hard, this is where I'm at". And those are mental triggers that will come up in the race and help you get through it.
Repeat 1600s out in lane 3 (you can really try to turn over and get that SPEED going so you can feel it in the race).
4x1000 or 4x1200 with 90 seconds in between so you get into that "my legs are BURNING, my heart is GOING" and you're at that threshold.
LOL!
You don't get old 10k watcher. Keep it up.
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