Good High School GIRLS...whats you're summer mileage?

1. 10:50 3200, 5:01 mile

2. 75-80 in doubles

3. Footlocker Finals

stop ruining a good thread

1. 5:31, 11:29

2. 30 right now, building up to prob 45

3. be first on my team every race

I think it would be interesting to see ages/grades as well since that is probably relevant.

Also, long run time

I coach an XC team in the northeast with our top 7 running under 20-22:00 for 5k.

1. 20-22:00

2. right now 30, building to 40

3. 19-21 minutes

4. Ages 13-18, entire top 7 is 16 or under.

5. longest run of the week will be approximately 65 minutes

For the past 2 summers I have coached Allison Gohl and Janna Brons from Northglenn (Colorado) HS. Allison was a sub 20 runner her sophomore year for 5 km here at altitude, Janna ran just over 21. Both swam during the winter. Between their soph and junior years, Allison ran 45 to 60 mpw, while Janna was more like 30 to 45. Allison broke 19 several times that year, Janna got down to the mid-20s, at altitude. During track, (both swam over the winter) Allison was 3rd at 3200 at state running 11:18 and 10th at 1600 in 5:20 and Janna was 12:20 and 6:00. Both ran long runs each weekend, Janna in a cycle of 60, 75 and 90 minutes, while Allison (she ran on non-swim days through the winter, so could handle more) was on a 90, 105, 120 minute cycle. Both were 16. Last summer, Allison averaged 60 mpw and got up to 75, Janna was around 50 with a high of 60. Allison ran 18:17 here and was 4th at state. Janna qualified for state and ran 19:40.

Allison chose not to swim this past winter and ran 5:07 and 11:03. She was 5th at 1600 and 3rd (4 seconds off the pace)at 3200. Janna ran low 12's but besides not running all winter, did a trip to Mexico over spring break and did not run a step.

Let me know if you have any questions.

Glenn

Girls Coach are you from Hilton, NY nice program you've built there if you are.

1. Last year with a slightly different team we averaged around 19:40 for 5K on a moderate difficulty course

2. Newbies/frosh work up to 25-30 mpw over the course of the summer. Returning runners usually add 5-10 miles to their peak from last summer. Adjusted for injury, illness etc.

3. Our top runner has an outside shot at qualifying for footlocker. After her we should have 2 more under 19 and another 2 under 20 we hope. Their dream big goal is to win another state team title. It will be tough as we have a NTN top 10 team in our state.

4. ages 13-17 grades 9-12

5. Long runs are 20% of weekly mileage although I have one girl who is only able to run 5 days/week due to religious/family obligations who will probably have her long run closer to 25% of weekly mileage. The key to coaching is a little flexibility.

Glenn,

Knowing your Lydiard background... What was the breakdown on the length of your phases for XC - base, hill, interval, sharpening?

A worthwhile thread.

1. Top 5 under 20:00, current PR's range from 19:26-20:50 for top 7

2. Seniors 45-50 a week, new kids working up to 20-25, all in singles

3. Long runs working up to 80 for srs., 60 for newer kids

Goal is to get back to state meet and finish in top 10

1) Top runner is a footlocker possibility. Hoping for a sub 1:00 pack time but realistically 1:30.

2) Depends on the individual. Some at 20 minutes some up at 45, some haven't started yet due to a long track season. By the time we start organized practice the older girls will be at 60 minutes and the younger ones at 40ish. No workouts until they hit their peak mileage by August. Then an interval session or hill workout one day and a tempo or fartlek another. Races on Saturdays.

3) Defend team state title. Individual state title would be cool too. Return trip to NTN would be nice but not the primary focus of the program.

4) grades 9-12. Projected to be Senior, Sophomore, Junior, Junior, Junior, Senior, Senior. Hard to say with the freshman but we return everyone from last year so they'll have a hard time cracking varsity but you never know.

5) long runs are 40 minutes for the newer girls and 60 for the older ones right now. By august it will be 60-90 depending on age and experience.

I see many common themes here from many good programs.

anyone need a big strong guy as a training partner?

no seriously, I'm great for security, and a little extra services on the side.

1) Mile 5:07

2 Mile 10:47

2) 50 mpw

3) win state xc title

.. this is a great thread btw!!

I love peeps wrote:

no seriously, I'm great for security, and a little extra services on the side.

Peeps, you're really Angelo Taylor, aren't you?

1. 18:26, 11:14, 5:14

2. 35 mpw tops.

my advice is do as much on hills as you can. we didn't do hill work in h.s. cross, but every course we ran had hills in it, so we got it in anyway. they're a bitch, but what doesnt kill you makes you stronger!

I'm more of an average HS girl but for comparison...

PRs: 21:16, 5:57, 13:01

Mileage: goal is to hit 45 week before the season

Also, The only workouts I am planning on doing are a few 2-3 mile tempo runs once a week starting the 2nd week of July. We don't have specific workouts (and coach isn't really interested in anyone not already in the top 7, it's just something we've gotten used to) but I think this combined with some basic hill training will be an adequate base.

Long run: will build up from 6 (now) to 10 (first week of practice)

Goals: Make varsity, sub-21:00

this is really cool, especially from all the coaches

i come from a school where the team dynamic is not quite up to par enough to have such great organized team training as the coaches who are responding have described, despite my best efforts. so pretty much, i'm going it alone

so the major consensus can be that no workouts but fartleks over the summer, and get in the mileage? next year's my junior year, so i want it to be a big one

running girl wrote:

3. be first on my team every race

Wow running girl, you are such a team player. I mean, seriously? You care about being first on your team in every race that much?

I remember high school cross country where I was my teams #1 runner for maybe all but two meets. The times that the other guys from my team beat me bugged me a little, but seriously I wasn't about being competetive with my teammates. If my teammate and friend has a good day, runs a good race, and beats me, good for him!

I mean, seriously, in a way it's almost like saying that as star point guard of the team you "want to be #1 in points in EVERY SINGLE GAME WE PLAY!" If that's the way you see it, you're not going to be a very good teammate, and if you're power forward friend has a good day and scores 20 points and 13 rebounds, you're just going to be sour about it.

So seriously, that should not be your goal. XC is about the team effort. Be supportive of your friends and teammates.

It's like why Kenenisa Bekele is having mental problems. His winning streak was so long, that when he finally lost a big one, he lost everything.

Be smart.

xc girl wrote:

this is really cool, especially from all the coaches

i come from a school where the team dynamic is not quite up to par enough to have such great organized team training as the coaches who are responding have described, despite my best efforts. so pretty much, i'm going it alone

so the major consensus can be that no workouts but fartleks over the summer, and get in the mileage? next year's my junior year, so i want it to be a big one

Newbies/frosh just work on building a base with easy runs and their weekly longer run which kicks in with 5miles when they reach 20mpw. We'll try to vary the terrain and add in hillier courses on a few days mid summer after they've got enough base to do that.

Returning girls do 1 day a week of a tempo or 3-5x cruise miles. The rest is base for them we add in a little more once the actual season starts. Some of these girls will also "race" 1 or 2 5Ks over the summer. These are not all out lay it on the line endeavors but often a girl will hit a PR which builds confidence for the XC season since "wow I PR'd off of just base work this fall is going to be awesome".

ricer wrote:

running girl wrote:

3. be first on my team every race

Wow running girl, you are such a team player. I mean, seriously? You care about being first on your team in every race that much?

I mean, seriously, in a way it's almost like saying that as star point guard of the team you "want to be #1 in points in EVERY SINGLE GAME WE PLAY!" If that's the way you see it, you're not going to be a very good teammate, and if you're power forward friend has a good day and scores 20 points and 13 rebounds, you're just going to be sour about it.

So seriously, that should not be your goal. XC is about the team effort. Be supportive of your friends and teammates.

there's a big difference between striving to lead your team in a cross race, which does not preclude "supporting your friends and teammates," and trying to lead your basketball team in scoring, which might undermine your team's ability to win games.

and the thing is, you know it. why would you try to make such a stupid point? to make the poster feel bad about herself?

there's nothing wrong with setting a goal of leading your team, and there's no reason why she can't be her team's #1 in every race and still be a great, supportive team leader.

i guess it kind of came out wrong. if i can be the best on my team, then i can look to being the best in the county,then region,then state. i didnt mean it to sound conceited