freshman needs help.......AGAIN!

don't run summer track. Don't lift. Don't do sprint workouts.

DO join cross country in the fall.

123 wrote:

don't run summer track. Don't lift. Don't do sprint workouts.

DO join cross country in the fall.

i plan on running xc bro

Summer of Malmo. Read it. Do it.

is Summer of Malmo twice a day as many days as u can or twice a week? it says both?

[quote]joshe wrote:

is Summer of Malmo twice a day as many days as u can or twice a week? it says both?[/quote

ok nevermind i figured it out!

so would a 6 mile tempo run for first workout (tuesday)and say 8 by 800 for the second workout (thursday)be good?

still lift monday wednesday and friday?

thanx 4 the help!

I agree that you should forget about summer track. Just worry about getting in the milage. Do some tempo running and hills, but don't worry about doing any speed work. I guess you can do some lifting if you think it will benefit you, but you'll probably be better off using that time and energy to just run more.

Run twice a day as many days as you can.

If you have other questions, put those aside for awhile until you are running twice a day as many days as you can.

Everytime someone reads summer of malmo, they have questions which I don't understand. It is the most simple plan for the summer of all time. That's probably why it works!

So, keep it simple and run twice a day.

alrite thanx 4 the help! starting tommorrow morning im running 6 miles twice a day!

is summer of malmo trustable?

and has anyone here tried it?

it's trustable, but probably not a good idea for this kid. it sounds like some of these people are trying to destroy this kid. 6 mile tempos? doubling? jacking up mileage as a freshman? uhhhhhh........????? maybe some revised version of summer of malmo would be good. like a 15-25 minute tempo on monday or tuesday and then two days later on thursday or friday maybe something like 6-8 x 150 to 300 (not 16-24 and not fast, just like long striders,easy, just to turn the legs over), and the 1200-2000m intervals are probably a bit too much and would just be inefficient so something like 800-1000m would be better (but maybe later in the summer. either way, these should be relaxed like malmo says. running another season in the summer also seems like a bad idea. i agree that getting mileage in is very important, but it something like 12 miles a day(84 a week) is not a good idea for someone so young. maybe something like 40 miles now, building up to 65 at the end of summer would be good. saving those 85-100 mile summers for junior or senior year. i would suggest running easy 40-55 minutes a day with a 70-80 minute long run now, gradually building that up towards the end of the summer.

I would agree with apeman...it sounds like you've got a lot of enthusiasm, which is great. However, I'm assuming you're around 14 or 15 years old..if you start doing what most of these idiots are telling you you'll be burned out, injured, begin to hate running, or all of the above.

Looking back, the bigges mistake I made in the summers in high school was running too fast and therefore not being consistent.

You want to focus starting to build a nice cardiovascualar base in so that when you get to late high school and college you can train like you want to, not go out and kill it everyday. I'd recommend just running easily for time most days in the summer - 30-40 minutes. By the last few weeks of the summer maybe run for an easy hour on grass on saturdays if you feel up to it. Maybe even a 20 minute tempo or regression once a week. That's it. Youll be miles ahead of the other guys if you do that, and you'll be more than ready to start incrementally training harder each year.

apeman wrote:

it's trustable, but probably not a good idea for this kid. it sounds like some of these people are trying to destroy this kid. 6 mile tempos? doubling? jacking up mileage as a freshman? uhhhhhh........????? maybe some revised version of summer of malmo would be good.

You don't understand SOM at all. It is not a training plan, it is a concept. Everything in it is exactly what the kid needs. I would never have a high school kid do more than 4 miles for a tempo run. The short repeats every other week ARE striders, and 800-1000 meter repeats are certified SOM, provided the pace is slower than one would normally do during their competitive season.

The main pillars of SOM are 1) commitment by a group to meet twice a week 2) frequency (doubles) 3) your real training starts in September 4)easy (in effort) 5) easy (in mind) 6) easy (in concept)

why complicate things- Summer means miles and miles of just running as base for fall xc prep. Throw in a few hills and fartleks for a little variation,strength etc.

Doubles, longs its dont matter as long as you put in the miles!

Malmo

what about triples? like just for the first 2 or 3 weeks until you get accustomed to running for an hour at a time?

malmo: You heard of this thing, the once a day Summer training?

question!: Yeah, sure, Yeah, Once a Day Abs, the exercise video.

malmo: Yeah, this is going to blow that right out of the water. Listen to this: Summer of Malmo, Double Day Abs.

question!: Right. Yes. OK, all right. I see where you're going.

malmo: Think about it. You walk into a video store, you see Single Day Abs sittin' there, then there's Summer of Malmo, Double Day Abs right beside it. Which one are you gonna pick, man?

question!: I would go for the Doubles.

malmo: Bingo, man, bingo. Summer of Malmo. Double Day Abs. And we guarantee just as good a workout as the Single Day folk.

question!: You guarantee it? That's - how do you do that?

malmo: If you're not happy with the both workouts we're gonna send you the second workout for free. You see? That's it. That's our motto. That's where we're comin' from. That's from "A" to "B".

question!: That's right. That's - that's good. That's good. Unless, of course, somebody comes up with Triple Day Abs. Then you're in trouble, huh?

malmo: No! No, no, not triples! I said doubles. Nobody's comin' up with triples. Who works out three times? You won't even get your heart goin, not even a mouse on a wheel. Doubles are the key number here. Think about it. Two, two, two mints in one! Doublemint. Double down. Doubleheaders. Double jeopardy. Double dip, vanilla and chocolate chip. Two chipmunks twirlin' on a branch, eatin' lots of sunflowers on my uncle's ranch. You know that old children's tale from the sea. It's like you're dreamin' about Gorgonzola cheese when it's clearly Brie time, baby. Step into my office. 'Cause you're f***in' fired!

HAHAHAHAHA, wow malmo, wow

that's all I can really say right now

ok,

butt

i didn't say you suggested 6 mile tempos for him,

and i didn’t say you suggested jacking up mileage by doubling,

but other people on this thread DID.

when I say “revised version,” I mean revised from what other posters suggested, something more suitable for his current ability

ALSO when you tell a kid to go run short repeat workout (150-300),

Even if you say that everything should be relaxed what do you think that kid is going to do? judging by his enthusiasm is he:

a) run them at comfortably quick pace to get the legs going

or

b) run them pretty much all out...

I was pretty much reiterating your point of staying relaxing, but

since he is a freshman and all i tried to explain that these should be strides and that doing fewer of them would probably reduce the likelihood of injury.

also, I just suggested a general training plain("examples", "recommendations"), since again, the original poster is inexperienced and looking for help.

you say: “It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started.”

The way in which you state this makes it seem as though you promote jacking up the mileage, even though I know you later state it’s all about finding what works for you. However, you promote doubles and it is stated in the same context. things might not be clear for a younger kid, or, well, anyone. it makes sense to you because you said it. but context suggests otherwise.

spend your summers slamming any female that will slightly say "maybe". Get laid as much as you can this summer. Couple this with good hard track repeats. You will be relaxed and confident when you toe the line in the Fall. Trust me.