Can people share what summer training looks like inside the top 30 D1 cross country teams? I would be curious some of the specifics of mileage, workouts, core routines etc of the very good traditional programs?
Can people share what summer training looks like inside the top 30 D1 cross country teams? I would be curious some of the specifics of mileage, workouts, core routines etc of the very good traditional programs?
100 MPW
5-10 mile tempo run weekly at HM pace
lots of hills
The specifics are unimportant. The principles are important.
Over the summer, the principles are:
-build up to enough mileage (typically 70mpw minimum depending on the individual, up to 100+), with up to four or five days as doubles but could be no doubling at all if you can get enough in singles.
-long runs of at least 12-14 miles each week or every other week.
-later adding in tempo runs of 4-6 miles, or harder runs of longer distances for the same basic idea, once or twice a week.
-possibly substitute fartlek runs of a similar distance to accomplish the same goal while mixing it up to prevent boredom.
-strides and/or hill sprints for form and speed -- maybe 6-10 of them once to three or four times per week.
-core work - any good program working all the different muscle groups in the core and back, once to three or four times per week.
-possibly weightlifting, targeting mainly upper body, some legs, depends on the program, up to three times per week.
Yes, that's very general, but the truth is that you don't need a specific tailored plan. It's likely that pretty much all men's top 30 teams follow something close to these guidelines, with maybe some faster workouts like mile repeats or something late in the season.
I skipped the core/strides/hill work/weightlifting you mentioned and just ran. Two or three hard 90 minute runs per week with easy runs inbetween, worked for me. 60-70 mpw. I'm female so I was only training for a 6k.
yoda wrote:
The specifics are unimportant. The principles are important.
Over the summer, the principles are:
-build up to enough mileage (typically 70mpw minimum depending on the individual, up to 100+), with up to four or five days as doubles but could be no doubling at all if you can get enough in singles.
-long runs of at least 12-14 miles each week or every other week.
-later adding in tempo runs of 4-6 miles, or harder runs of longer distances for the same basic idea, once or twice a week.
-possibly substitute fartlek runs of a similar distance to accomplish the same goal while mixing it up to prevent boredom.
-strides and/or hill sprints for form and speed -- maybe 6-10 of them once to three or four times per week.
-core work - any good program working all the different muscle groups in the core and back, once to three or four times per week.
-possibly weightlifting, targeting mainly upper body, some legs, depends on the program, up to three times per week.
Yes, that's very general, but the truth is that you don't need a specific tailored plan. It's likely that pretty much all men's top 30 teams follow something close to these guidelines, with maybe some faster workouts like mile repeats or something late in the season.
My team placed top 5 last year.
- 100 to 140 miles a week. Our top guy will probably average 130 throughout the summer. He is a 28:xx guy.
- Two tempo runs a week, a shorter one and a longer run. 4:55 to 5:20 pace.
- 18 to 22 mile long runs at average 6:00 a mile or faster.
Velocity wrote:
My team placed top 5 last year.
- 100 to 140 miles a week. Our top guy will probably average 130 throughout the summer. He is a 28:xx guy.
- Two tempo runs a week, a shorter one and a longer run. 4:55 to 5:20 pace.
- 18 to 22 mile long runs at average 6:00 a mile or faster.
William and Mary???
oh that has to be W and M!
how long are the short and lone tempos?
Short 4 - 5.
Long 6 - 12.
How long into the season do you guys keep this schedule for before you start doing more specific work? How much do you guys double?