High School Cross Country

It is probably too late now btu you could have easily upped their mileage and made them so much better. Unless these kids are HUGE talents they cant compete on a super high levle with 25 mpw. You shouldve had them running 50-60minutes for their regular runs with a long run of 70-75mins. you couldve also added in some hills. to taper off I wouldnt drop their mileage any lower then it already is, they do need to work a little. tapers only really work when they have been putting in a HUGE work load during the middle of the season. Just let them have 3 or 4 days easy before hand. maybe some 400's and 200's 4 days out, then an easy road day, then an easy raod day with some race pace 200's after, then the day before jogging and strides.

For the last two weeks of the season, I have these workouts planned:

Fri: 5 X 1 mile repeats, race pace, 5 minute rest

Sat: REST

Sun: 40 minutes

Mon: Ladder - 400 800 1200 Mile 1200 800 400, faster than race pace

Tue: 30 minute tempo run

Wed: 15 minutes easy, 400 & 800 at race pace

Thu: DISTRICT MEET - 3 miles

Fri: 30 minutes

Sat: 10 minutes / 4 X 400 & 4 X 200, faster than race pace

Sun: 30 minutes

Mon: Ladder - 400 800 1200 Mile 1200 800 400, everything at race pace

Tue: 15 minutes easy, 2 X 800 at race pace

Wed: MEET - 3 miles

Thu: 30 minutes

Fri: 15 minutes, 2 X Mile at race pace

Sat: REST

Sun: 20 minutes, 2 X 800 at race pace

Mon: 5 minutes easy, 800 & 2 X 400 at race pace

Tue: STATE MEET - 3 miles

These workouts are shorter and easier than the ones I've been giving them all season. I had two things in my mind when I came up with these workouts: 1) That I should emphasize race pace this close to the STATE MEET. 2) That I should taper off the intensity and distances of the workouts starting 2 - 2 1/2 weeks before the STATE MEET. Keep in mind, there are still two important meets within these two weeks before the STATE MEET.

So, you think these workouts are too watered down? What could be the negative effect of letting them get this much rest? I may consider pushing all of the easy runs back up to 40 minutes for the rest of the season, except for the days after meets. I really don't think I should push them with any hard interval workouts in this time frame.

Looks like way too much quality on way too little aerobic conditioning. I'm surprised you don't have injury problems. No reason a 16 year old needs a rest day. If this weren't the last week, you should send them out for an easy 8-10 on Sat. Have them put in another 6 after the Wed meets. Etc. They just need to run more.

By too much quality, you mean too much speed work? I thought I was avoiding injuries by keeping their mileage down. Although, I realize the mileage is woefully low for a cross country training program. We just didn't get the buildup in over the summer that we needed. Anyone else have any advice for the last couple of weeks or next season?

Way too many interval sessions on a really low amount of mileage. Runners can handle more quality workouts when they run relatively high mileage to build their aerobic system. By doing all these fast interval workouts, they are eroding their already extremely small aerobic base. It's really late in the season now to up their mileage, but for next year I would suggest to back down all the quality interval sessions and have your kids build their aerobic system. A 3-mile race is a primarily aerobic race, and this needs to be the focus of your training.

That looks fine.

I know what it's like to try and coach with only an hour or two to work with.

The only way to you can go about it is quality and only quality.

The other posters have said it's TOO MUCH quality. It isn't at all. It's simply ALL quality.

Do guys think 2 X 800 is too much quality??

This is the most effective way, in terms of time, to get kids fast; anyone fast.

You need the rest. In college I still had to give some off days. But give them an off day when they need it, not when don't

"Fri: 5 X 1 mile repeats, race pace, 5 minute rest

Sat: REST"

That's a perfect time to give rest.

Any help with their paces on their long runs? How should their mile pace on the long runs relate to their mile race pace? How should this pace change as the distance of the long runs increases?

The reason I leaned towards so many interval workouts is because I feel like I have more control over the workout. I can watch them the entire time, set challenging paces, regulate their rest, and give them advice in the middle of the workout. I can push them on these workouts. On the long runs, I feel like it's more up to them to push themselves. Which I can understand is also important.

It looks like Coach JT is telling you what you want to hear.

I will tell you the truth. The 5k is about 95% aerobic in it's energy requirements. Your training should reflect that. For long term development (and to reach their maximum potential), you will need to focus more on aerobic development. For quick results, intervals will work, but they won't reach their full potential until you take the time to focus on aerobic development. That would mean an increase in mileage and substituting LT runs for a lot of those interval workouts.

Hey Jabro,

Here is what my son's coach has them doing. Top runners did 50-60 mile weeks in Summer, my son managed around 40. They increased their longer Sat run 5 minutes each time and got up to 85 minutes without any effort.

When the season began it was typical fartleks and 1000's/Miles (all on trails!). When they had no race on Sat, they continued their long slow run. Kids encouraged to take Sunday off each week.

Now it is two weeks until State, the team is one of the best in the area and everyone seems to be peaking at the end. They got on the track for the first time this week and ran some race pace 1000's w/:40 sec rest and my son said that it felt real relaxed.

Practice on the surface you will race on as often as possible seems to be the message here.

Good luck at State!

tOnY

Should mileage ideally stay the same from the summer training into the season, decrease, or increase?

Coach,

I like your predicament and would be willing to give you some ideas if you are interested. I will be in LA next week, what part are you in? Otherwise, send me an email and we can chat.

NC

sounds like stalker...

daniels running forumla

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Morning JABRO,

The mileage stayed the same during most/if not all season. My son had a hard time going up to 60 minutes at first and was very tired. This was because he was running them too fast probably. Last week I asked what they ran on an easy day, and he said just an easy 60 minutes! His progression from Summer through Fall was "spot on!" Obviously, they do not train through races now with Districts & State. 20-40 minute jogs/strides a couple of days before.

I think that moderate mileage, using a very slow progression path and obviously not hammering it can be done at this level. Just give em some days off along the way and lighter week if there is important Invites to run.

hApPy CoAcHiNg

For next season get them organized over the summer, not sure what the rules are now but our coach kind of bent them by getting guys who had graduated to take us out for our weekday runs. Early morning,mostly easy, no less than 40 minutes. The weekends were between 12 & 15 miles each again very easy. We always stopped, stretched and regrouped

at least once. usually after 20 minutes and if going further at 20 minute intervals. makes the mileage more manageable. After 12 weeks you have a serious base which will make all those intervals you do more beneficial & fun.

I think you have done a great job with such a low base and i am not a high meleage proponent but you are racing three miles, your mileage HAS to be at least twice that per day plus long easy runs on weekends.

In HS we had a guy who was not very gifted as an athlete, he ran about 8-10 miles a day and dropped his mile time from over 6 to about 4:40 in 10th grade that summer he had a terrible accident with his legs and the muscle were severely damaged. He was recovering most of the next year but heading into his senior year he wanted back on the track team. So he started his workouts by walking the mileage. then he would run a little walk aa little etc

he finished his senior year almost breaking 10 for the 2 mile. 50 miles a week will make just about any kid competitive.