So I am trying to build up to 35 miles per week this summer, I was at about 10 miles per week in track and 15 in cross country.
I am wanting to start build up next week and the first official practice starts in the 2nd week of August. I also want to maintain 35mpw for a few weeks before the season starts
What should I do each week so I don't get injured and have a good cross country season.
Build up mileage gradually. I suggest adding 5 miles to your weekly total every other week. Don't be tempted to do too many intense workouts during this time. Lack of recovery between hard efforts is often a bigger contributor to injuries than running "easy" miles. Some short sprints (50 to 100 meters) 2 to 3 times per week can help you improve your speed without putting too much stress on your body. Be sure to keep a good sleep schedule, hydrate, and eat a well balanced diet.
And so how much should I start off at next week?
Based on what you said in your first post, I would say 10 to 15 miles per week.
12 Weeks:
Week 1-4: 10 - 15 - 20 - 25
No workouts, just easy runs and four 100m strides twice per week.
Week 5-8: 30 - 35 - 35 - 30
Once per week, 8-10 x 30 second pickup, 90 second jog between.
Week 9-12: 35 - 35 - 35 - 30
Once per week, 8-10 x 30 second pickup, 90 second jog between.
Once per week, 2-4 mile tempo run (60-75 seconds slower than mile PR pace).
2 minute miler wrote:
So I am trying to build up to 35 miles per week this summer, I was at about 10 miles per week in track and 15 in cross country.
I am wanting to start build up next week and the first official practice starts in the 2nd week of August. I also want to maintain 35mpw for a few weeks before the season starts
What should I do each week so I don't get injured and have a good cross country season.
Do the SOJS , Summer Of JS. One weekly maxVO2 interval at 5 k pace and one threshold interval at LT2 pace.The easy runs mostly at 70-75 % of max heartrate.
Summer of Malmo