Look good?- HS CC base training

I think you have a little too much quality in the higher mileage stuff. Mile repeats, quarters and 800ms in the summer, plus a tempo run and hills?

I'd suggest slowing it down just a bit and taking out at LEAST one of those quality days.

i might just take out ether the 800s/400s or the mile repeats..

most likely the 400/800s and save that faster speed work for the season, in Sept. and Oct.

overall too fast or too slow?

Kid wrote:

i might just take out ether the 800s/400s or the mile repeats..

most likely the 400/800s and save that faster speed work for the season, in Sept. and Oct.

overall too fast or too slow?

I think it's a bit too fast. I'd suggest taking out the short stuff. Maybe not even do the mile repeats and instead of a fartlek. What are your PRs? Judging from those paces it seems like you are a sub 15 guy or close to it.

Over 5k it's 16:10 in VA so it's pretty good over here, but I'm a junior.. I'd like to get fast enough to win regionals, whatever time that may be (15:45 last year i think)

Thanks

Slow down a lot then. On 40-50 miles a week those paces aren't that bad, but at 80-100 you need to do running a LOT more runs at 7+ pace. I would suggest that at 100 miles a week 80 of those ought to be no faster than 6:30 pace. I just don't think that schedule is safe. You are at a little over 5:10 pace for 5k (or were last year) and yet you have 20-25 miles in that last schedule within 30 seconds of your 5k pace. To me that's too much for base training. Slow it down and push it when you do push it. Lots of elites run very slow for a lot of their running.

I think that if you follow that schedule you will either get injured or burn out. Take it easy and realize you don't have to run that much that fast in order to be able to run fast when it matters.

[8 miles] (8) Tempo @ 5.5-6 min pace/ 4 HRlevel

[16 miles] (8, 8) easy @ 7-7.5 min pace each/ 2/3 HRlevel

[8 miles] (8x1 mile) @ 5-5.5 min each/ 4/5 HRlevel 1 min rec

[16 miles] (8, 8) easy @ 7-7.5 min pace each/ 2/3 HRlevel

[8 miles] (8) easy @ 7 min pace/ 2/3 HR level strides

[16 miles] (16) Long run @ 7-7.5 min pace/ 3 HRlevel

[8 miles] (8) Hills @ 6.5-7 min pace/ 3 HRlevel

Possibly something like that

-Thank you sir-

What a 100 miles maybe lookin like..

[10 miles] (10) Tempo @ 5.5-6.5 min pace/ 4 HRlevel

[20 miles] (10, 10) easy @ 7-7.5 min pace each/ 2/3 HRlevel

[10 miles] (8x1 mile,2 mile rec. after) @ 5-5.5 min each/ 4/5 HRlevel 1 min rec. btw

[20 miles] (10, 10) easy @ 7-7.5 min pace each/ 2/3 HRlevel

[10 miles] (10) easy @ 7 min pace/ 2/3 HRlevel strides

[20 miles] (16) Long run @ 7-7.5 min pace/ 3 HRlevel

[10 miles] (10) Hills @ 6.5-7 min pace/ 3 HRlevel

That looks better. I'd still like to see you replace those mile repeats with a fartlek, but that's just me. I think you can be successful with that schedule. Try to make sure you don't end up going too fast during the summer.

I'd slow down those mile repeats. Doing 8 of them means you're probably going to want to make them more like cruise intervals at LT pace. Probably 6:00 early in the summer and work down to 5:35 at the end of the summer. Also, I would run more doubles by running an easy 5mi 5-6 days a week. Three 20 mile days might be a little much. Look for a little more consistency day-to-day. You could also add more strides or hill repeats. You shouldn't do any workouts that leave you feeling very tired by itself. At 100 mpw, you're going to have a little accumulated fatigue, but if you feel tired every day, you might want to take a recovery week.

How about you get just get out the door and enjoy your run? Forget the math. If you feel good, run fast, if you feel like shit, slow it down. Too many people make running too complicated.

Truth. Nothing wrong with going fast if you feel great, nothing with going slow if you feel terrible. The key is to get in consistant mileage, avoid injury by not building too fast(as you already found out), and work you tempo runs so that when you get into season and start doing speedwork, you're putting speed on top of your endurance. If you come into season ready to race, you were going too fast over the summer. Come into the season ready to train.

I probably will take out quite a bit of the speed out of each week

Even though I've had problems with speed before (lack of speed) my fastest quarter ever is 55..

So I'm definately not going to be a miler, I'm planning to run 5/10k in college in all seasons.

Thanks for the advise

It looks like I'm going to have to try it all first, and if too hard I'll cut back, like as said.