What should I add to my winter training?

Training Advice/Discussion High School
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  • wintertraining

    Anonymous Poster

    1 year ago 12/27/2022 6:45pm EST

    I'm a highschooler training for the 1600m and the 3200m and recently came out of XC with an 18:36 PR. I took 2 weeks off, then ran a 2-mile turkey trot in 11:22.

    With my first outdoor meet in early March, I am currently in the base-building phase and have been for the past 4 weeks roughly. Currently at 30ish miles a week, building to 40. All I have mainly been doing is easy running, tempos/cruise intervals, and a long run every week. What else should I add to my training? A longer tempo, maybe track work? Thanks!

  • And just run, man

    Anonymous Poster

    1 year ago 12/27/2022 6:56pm EST
    re: wintertraining

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  • registered

    ParadiseByTheDashboardNikes

    Member since 12/23/2022.

    228 posts. Last post 3 months ago.
    1 year ago 12/27/2022 7:03pm EST
    re: And just run, man

    And just run, man wrote:

    Link:www.nerdfitness.com/blog/the-42-best-b...

    I concur, but rather do prehab training. Do those exercises the rest of us dummies start to do only after we have been injured. Core work, hip strength, gluteus, hamstrings, calves.

  • train like a tri athlete

    Anonymous Poster

    1 year ago 12/27/2022 7:06pm EST
    re: wintertraining

    Mon peleton 3 hours pm swim

    Tues am easy + strides pm cycle 3 hours in zone 1

    Wed am run 10 x 3 min hill Lt pm swim

    Thurs XC ski 4 hours in zone 3 pm bike 1 hour in zone 1

    Fri am easy run + strides pm 3 hour cycle in zone one

    Sat am long bike ride + 2 hour long run in zone 1 pm swim

    Sun am XC ski 2 hours easy pm 30 min easy run in zone 1

  • robert678

    Anonymous Poster

    1 year ago 12/27/2022 7:13pm EST
    re: wintertraining

    I would likely just say easy runs, a weekly long run, and that's probably fine for a HS kid.

    Maybe do 10 100m strides after an easy run twice a week.

    At your age you just need mileage in the off season. No reason to over think it.

  • wintertraining

    Anonymous Poster

    1 year ago 12/27/2022 8:19pm EST
    re: ParadiseByTheDashboardNikes

    Yea, that sounds like a smart idea. I will implement some strength training into my routine. Probably 2-3 times a week. Thanks!

  • wintertraining

    Anonymous Poster

    1 year ago 12/27/2022 8:20pm EST
    re: robert678

    Thanks for reassuring me that I am doing things properly. I forgot to add in my original post, but, yes, I am already doing strides a few times a week as well. Thank you!

  • Bdjdje

    Anonymous Poster

    1 year ago 12/27/2022 8:30pm EST
    re: wintertraining

    I would add in some cow tipping. In case you arent aware this is where you enter a field of cows during the night when they are sleeping, and push them over. Since cows sleep standing up.

    Cows are heavy, so this is a good upper body workout, but the interval style sprinting away from the scene is the real benefit of this type of training.

  • registered

    Sham 69

    Member since 09/08/2020.

    4,741 posts. Last post 1 month ago.
    1 year ago 12/27/2022 8:40pm EST
    re: wintertraining

    Are you a freshman? This should work.

    4 mile run

    8x400 2 minute rest

    4 mile run

    3x1600 10 minute rest

    4 mile run

    16x200 2 minute rest

    OFF

    This is a bullet proof plan to make you go sub 5 this season. Go lift some weights too, or at least do some push ups.

  • registered

    Sham 69

    Member since 09/08/2020.

    4,741 posts. Last post 1 month ago.
    1 year ago 12/27/2022 8:44pm EST
    re: Sham 69

    You can add mileage before your workouts to get to 30. You can run on the off day too. But tempos and long runs aren't going to get you anywhere in track. You need speed, and you're going to have to take the pain your competitors aren't willing to take.

    The time to do more mileage is after the season before cross country.

  • 2/10

    Anonymous Poster

    1 year ago 12/27/2022 8:47pm EST
    re: Sham 69

    introducing speed is good on occasion so you don't lose your ability to produce lactate. however, I find the LR important so you maintain those enzymes

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