How do I get the best that I can be over the summer?

High School Running

2 years ago 10/14/2021 1:16pm EDT

Last summer I really slacked off, barely ran at all but I am still having a pretty decent xc season, I have a pr of about 17 minutes in the 5k. I trained hard during the season with my team and stuff but like I said never worked hard over the summer. During the season we only do 35-40 mpw. This is what I was thinking for the summer.

Monday long run 10-12

Tuesday easy 8 mile progression run with strides after

Wednesday 5 in the morning 5 at night hill strides after

Thursday tempo run/fartlek

Friday 8 mile easy

Saturday 7 mile easy

Sunday 4 morning 4 at night easy with strides

I was also sondering about weight lifting, how much of that should I do?

2 years ago 10/14/2021 1:56pm EDT

re: adjflajrunner

The common response on this board is to look up Summer of Malmo.

The logical thing to do is talk to your coach.

The prudent thing to do is take into consideration the weather/heat/humidity wherever you are and adjust your paces accordingly.

2 years ago 10/14/2021 1:57pm EDT

re: pavement88

Also, today is October 14th. Why are you worried about summer 2022? Worry about the end of XC, the winter, and spring track.

2 years ago 10/14/2021 1:59pm EDT

re: adjflajrunner

Ask your coach. Also generally build up to maybe 10-20% higher mileage over the course of the summer running every day* or as close as possible. Consistency > mileage. Don’t feel bad about running slow when it’s hot. Don’t try to incorporate too many workouts (especially solo) except for the occasional fartlek or tempo.

2 years ago 10/15/2021 9:19am EDT

re: adjflajrunner

As you are still in HS I would suggest taking one day off a week to let your body recover. You don't really have to run that hard over the summer. Just run and log miles. Some days easy, some days medium, and occasionally a hard run. Just run how you feel. If you can do that over the summer for roughly three months you will be more than ready when XC season starts.

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2 years ago 10/15/2021 9:50am EDT

That schedule doesn't look too bad but I wouldn't simply jump right into that. I'd scale it down and patiently work up to it over a few weeks then hold it there, making sure your easy days are truly easy and you aren't killing anything. Also add in some days off when you feel like it, at least one every other week.

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