Proposed Summer Training Plan

coming from a backround of 2 years of 50-90 miles a week (averaged high 70's last summer)

preparing for final season of high school cross country

Last year's PR was 16:45 5k, 4:35 1600 in track

what do you think

additional 4 miles easy each morning, except for sunday

A long run, 13-16 miles on sunday

mon: easier 6-8 miles in the pm

tues: one hour run at roughly 6:30 pace (start the summer slower and gradually work up to that. the point is the run is not easy, but not a tempo) + a few strides

wednesday: as tuesday

thursday: an hour with 20-40 minutes at roughly 6:00 - 6:15 pace

friday: easier 6-8 miles

saturday:hour-long run including short intervals /w plenty of rest (as per malmo). perhaps 10x400 in 76?

comes out to 90+ a week. will it work?

That is a certified SOM. Bravo! SOM is not a blueprint, it is a concept. You understand the concept well. Now if you can get your friends to meet with you twice a week, you've completed the idea to perfection.

An example. For a 14:00 college runner running 400s, 12-16x400 @ 68-70 would be certified SOM. Does it seem easy for a 14:00 guy? Hell yeah, that's the entire point! Anything faster than 65 would be too fast for a 14:00 5k. FYI, I'd put a 14:00 5k runner at 65-67 on 12-16x400. Easy, easy, easy.

You should not feel drained after any session. If you are running the same pace that you would be during the regular competitive season, you are running too fast. Think of SOM as "maintenance work."

Proposed Summer Training Plan

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