I'm a high school junior about to be a senior, and I'm wondering if my summer training plan I'm cooking up is too much. Im planning to spend the remainder of June getting back into it after a ten week break with no serious workouts, just progression runs and light tempos, and then get into the real meat of it in July with 10-12k LT interval workouts and 6-8 mile tempo runs weekly, following summer of Malmo. Also, if in trying to do the doubles he recommends, if my mileage gets up to 85ish, is that too high? Thoughts would be appreciated.
Senior year, I tried to ramp up mileage before I was ready, ran 70s for a month or so (never got over 40-45 jr year, usually 35ish) pushed my paces too hard, burnt out, and barely broke 18:00 for the first few meets because my body wasn’t recovering and I had all kinds of nutrient deficiency’s and small injuries. By the end of the regular season I had barely broken 17, and was completely mentally burnt out. I did 50-55 mpw focusing on rebuilding 400-1600 base fitness for indoor and ran about 16 flat for footlocker in December.
Moral of the story: push yourself but not to the extent that you are just miserable and inefficient all of the time. A good rule I’ve found for base building is that if you are always breathing hard and having muscular strain even on your ‘easy days’, you are doing it wrong.
IMO the effort of base building should be week to week, not day to day. You might not have a single workout that really tests you during the whole week, but by the end of the week you can look back and genuinely say, “this was a good week of training, and I worked hard” if that makes sense.
Good luck! Trust yourself and trust your coaches.
I think that 85 is way too high. 50-60 mpw max and higher quality would likely yield better results.
Check this out: https://www.podiumrunner.com/training/four-keys-to-cole-hockers-breakout-track-season/
Not saying you should run 30 miles/week, but think about longevity and consistency first. If you want to run well at the end of the XC season, and later during indoor/outdoor track, and even later during college, pump the breaks a little bit. Good luck, and to echo CopperRunner, trust yourself and listen to your body!
That’s definitely to high. What was your mileage last year?
You can run higher mileage and do good in college
Most of us aren't gonna be pros anyways
The old school way of doing 80 billion miles a week? OVER. Now everybody's going into these lower volume, higher intensity workouts. And look what happens to these fields -- they continue to get faster and FASTER.