Summer Training Advice To Get to NXN/FL

RunnerWithoutAnAerobicBase wrote:

Over the past 5-6 months, I went from 5:35 to 5:05 in the mile (I am attempting sub 5 today). I did this by upping the milage from 19-63 miles per week.

I want to make it to NXN. I know that this is an extremely difficult goal.

This summer I want to do less milage so that I do not get injured, but more training volume, so that I improve at a fast rate. Here is my plan:

53 miles (80% easy 20% hard)

M-AM Threshold (5*1mile) + speed work(100s and 200s) PM bike threshold + strength

T- AM Easy 10 + strides PM swimming

W- AM Hard Hill Session(4) + speed work(100s and 200s) PM bike threshold + strength

T-AM Easy 10 + strides PM swimming

F-AM 12 LR with some fartlek PM swimming

S-AM Bike threshold PM Bike threshold + strength

S-AM Easy 10 + strides PM swimming

Thank you!

If your goal is to be the best runner you can be, then you should run more.

1) thank you for taking the time to write this!

2) I will definitely vary the first session and not just do mile repeats.

3) I will also add variation into my weekly long run.

4) why would 100s and 200s not improve my speed development? I am extremely slow from a top end speed perspective!

5) I have an ftp of 217 and I have a power meter, so I can do some real workouts.

6) why should my swim sessions be real workouts? My initial goal was to use the swim sessions to keep my easy/hard ration approximately 80/20 by making the bike sessions harder and the swims easier.

7) my view (and this is just an hypothesis and could totally be wrong) is that one really hard effort a week would not burn me out while also improving my fitness and improve my mental toughness. I do not know if this is the right approach, so I will also add is some variation by doing a 2 on one easy fartlek, time trial, etc.

In sum: thank you for your advice! I will incorporate it and hope that it works!

Search "Summer of Malmo" on this site, and start tomorrow.

I want to be the best runner that I can be without getting injured. I know that if I was immune to injury, I would do 200 miles a week.

My understanding of SOM is that it is very similar to what I am doing, but instead of doubling every day, I am doing more cross training. I am also doing one really hard session a week which is not in SOM.

1) When adapting programs, base your volume on time rather than distance. If you want to go Ingebritsen-style at your level, I would start with sessions like 8x800m (60" jog) or 4x1600m (2' jog). What pace do you have in mind for that work? 6:30 for the first attempts? 5x1600m off 60" jog at your level sounds over-zealous with an afternoon threshold still on the table.

2) Reconsider the role of your cross-training. Replacing the afternoon threshold with a bike threshold is okay, but I think it's a mistake for a runner to do a double-bike day. Why not do another run-bike double-thredhold? Also, I don't like your 10mi+swim recovery days. At your level of development, 10mi in a single is not a recovery day. Run 5mi in the a.m. and run 5mi in the p.m. Run slow. If you want, do 30' swim easy in lieu of the second run, but learning to run slow miles (8:00 or slower at your level) will be helpful.

3) Don't do another quality session after the hill reps. Take the afternoon off, run 30' slow, or swim slow. The next day, do an easy long run, no fartlek. Moving your long run up after your hill day gives you a rest day between your long run and your next double-thredhold. You don't need a quality long run with that volume of threshold.

Easy + easy (or swim)

Threshold run + threshold bike

Easy + easy (or swim)

T run + T bike

Easy + easy

Hills + off/easy/swim

Long

Easy days as much as 2x5mi=10mi

Threshold runs as much as 8mi (4 @ T)

Hills as much as 6mi (2 uphill)

Long as much as 10-12mi

Week: 60+ plus two bike thresholds

None of my HS athletes are doing that volume, but none of them will be at NXN either. Frankly, if you haven't done double-workouts before, I'd sooner see you do 30' jog with some 30" pickups every fifth minute in the morning followed by your threshold run in the afternoon on your threshold days.

OP how is it going?

raceday wrote:

OP how is it going?

Sick burn, bro. Classic.

I was genuinely curious to see how his training is going. Chill.

Didn't work. Had to cut milage to 50mpw and add in a lot of biking (injury risk was too high). Now aiming for spring. I have a few things that I want to change. 1) Dont go too slow on easy days. Instead of high 8 minute pace, aim for high 7 but stay in z2. 2) Run tempos more controlled. 3) Do a lot more speed work, I still cant break 30 in 200 (or barely can on great day). 4) Fix ankle problem (cant dorsiflex due to impingement).

This was a no loss situation. I know that I did everything that I could to be the best that I could be, and I am now aiming for the spring. Check back in in 9 months.

I am aerobically weak in that my 5k time is too slow for my mile. I also have bad top end speed. I guess my anaerobic ability is fine. My goal is to improve my 200 and 400 times, while improving lactate threshold.