Summer of Malmo VS College XC training

The Summer Of Malmo is whatever you make it to be. It could be exactly the same as the XC training you are referring to.

Maybe a combination of the two? Doubles + college workouts? You shouldn't be doing any really hard workouts during the summer, mostly tempos and hill repeats with maybe a random 400m workout (under control) thrown into the mix. Striders are also a benefit.

You didn't say what the workouts were for the college program so we have no idea which would be better.

summer of malmo

Malmo.

Chris Wasnetsky wrote:

Maybe a combination of the two? Doubles + college workouts? You shouldn't be doing any really hard workouts during the summer, mostly tempos and hill repeats with maybe a random 400m workout (under control) thrown into the mix. Striders are also a benefit.

You didn't say what the workouts were for the college program so we have no idea which would be better.

What makes you think that the "college workouts" are going to be "hard" necessarily?

I live near a BIG 10 school and the better runners there just run as much as they can at no faster than 6:00 pace for the summer.

The college training isn't necessarily challenging, its just a little more distance then I planned on doing. I was planning on 60-70 miles a week but the college schedule is 80-90 miles a week with a little bit of hills, and shorter easy intervals and good amounts of tempos and strength training. Last summer i averaged 40-55 miles a week. Thanks for the help too.

malmo say:"I'm trying to get you to "feel" Kung Fu, not "think" it."

5k in the bay wrote:

Which would be more beneficial to a rising high school senior cross country runner, Summer of Malmo, or a local colleges training program. A friend of mine runs for the college and gave me their workout schedule for the summer. Since the schedule is based on the 8k, would it just be better to run the summer of malmo or the college schedule. PRs 5k 1635 1600 438 800 203

So last summer you were running 40-55 mpw...what about during the xc season, winter and track season? If you were not running any higher than that, stick with your 60-70 right now and do the summer of malmo. Really, though, as mentioned, the summer of malmo is what you make of it. He mentions tempos, he mentions *some* interval training as long as it's relaxed. Strides are good, long rums are good, building up your mileage is good, some hills are good, controlled tempos (I prefer proression runs personally) are good. Put it all together in a way that makes sense - recovery days between hard days - and go by how you feel and it will be a successful summer.

U NO MY NAME wrote:

The Summer Of Malmo is whatever you make it to be. It could be exactly the same as the XC training you are referring to.

This is exactly what malmo would say.

Mileage FTW

I don't care about either plan,

but

Mileage FTW

My guess is that 80-90 woudl break a 2:03/4:38 runner. they don't always correlate, for example I have friends that were so talented that they could run 31:-something for road 10k off 35 mpw. Then they increased there miles a little to 55-60 and ran 30:xx and 2:28 in the marathon. These guys tended to be 4:17-4:20 miler types in HS.

We used to joke that I ran 80 mpw over the summer and they go in shape during the warmup for the first XC meet in August.

But, I believe that if 70-80 or the 80-90 you are planning was going to be reasonable for you, you would have already been doing more miles.

You can do the "college plan" but scale down the mileage. But what you are missing here is that Summer of malmo is really the college program. Haven't read SoM in a while but I believe one of the tenets is: "I don't care how much you are running right now. However much it is run more. Find your own sweet spot."

Please look it up kids, I don't want to spread false information.