Post the typical training week at your school

M- Off or Double, on a case by case basis

T- hills or track

W- Double

T- Tempo or Long Intervals

F- Short double or medium run

S- Race or workout

S- Long

M-long intervals

T-easy run

W-mile repeats or tempo

T-easy or cross train

F-easy

S-race or workout

S-long

we'll typically take a day completely off every three weeks or so.

steady run/steady run

steady run/steady run

steady run/steady run

steady run/steady run

steady run

long run

steady run/steady run

However, this is not what I do.

M- Easy 6, Moderate 14 (ice bath)

T- Easy 6, Easy 10 (strides)

W- Easy 6, Moderate 14 (ice bath)

R- Easy 6, Easy 10 (strides)

F- Easy 6, Easy 6 (strides)

S- Easy 22 (ice bath)

S- Recovery 6, Easy 6

Lets Runner wrote:

M- Easy 6, Moderate 14 (ice bath)

T- Easy 6, Easy 10 (strides)

W- Easy 6, Moderate 14 (ice bath)

R- Easy 6, Easy 10 (strides)

F- Easy 6, Easy 6 (strides)

S- Easy 22 (ice bath)

S- Recovery 6, Easy 6

118mpw?

S - Easy 5m

M - AM Easy 4m, PM Easy 7m

T - AM Easy 4m, PM Intervals longer/tempo

W - AM Easy 6m, PM Easy 6m

T - AM Easy 4m, PM Internals shorter

F - Easy 7m

S - AM 14m/90 minutes

Usually works out to 60-70 miles minimal.

Great thread, I'd love to see more of these responses.

M: long intervals (1000s or 12000s) at race pace = 9 miles

T: 11 easy/moderate

W: fartlek (about 35 mins) = 9 miles

Th: On your own, most people take it off or go easy, call it 6 miles

F: 10 easy

S: Race, or 3-4 mile hard tempo/time trial = 8 miles

Su: 13 easy

Total = 66 miles

I never realized how low our mileage actually is. Personally, I double Mon, Tues, Wed, and sometimes Fri, and do more like 12 on Thurs, putting me around 90. Maybe I should convince more guys to do morning runs with me...

I assume you're asking for a fall training schedule, so I'll provide the two we used. The first would be our schedule before we started tapering, and the second would be our schedule for the last 1/2 or 1/3 of the XC season.

Sun - Long (15-22)

Mon - Hill Repeats (10-15)

Tue - Recovery (10-12)

Wed - Tempo/Intervals (10-12)

Thu - Recovery (10-12)

Fri - Moderate (10-12)

Sat - Tempo/Intervals (10-12)

Sun - Long (13-15)

Mon - Hill Repeats (10-12)

Tue - Recovery (10-12)

Wed - Intervals (8-10)

Thu - Recovery (10-12)

Fri - Moderate (8-10)

Sat - Race

The other thing we did was take every other Sunday off, but some guys would run 8-10 instead of the usual long run, just to keep the legs moving.

We also had a group that would do 3-4 miles in the mornings on most days, just to keep the legs moving.

twig mzungu, what's the recovery on your long intervals on Monday?

Sun-Long Run 16-20 mi

Mon- 10-12 mi + Stides/Core

Tues- Morning 4-5 mi/ Afternoon WO (5 by mile repeats, 8-10 1k repeats or 24 300M repeats)

Wed- 10 -12 mi + Strides/Core

Thurs Morning 4-5 mi/ Afternoon 10-12 mi

Fri Tempo Run (5-8 mi) or easy run before race

Sat. 8-10 mi or Race

D3 School

Sunday: Long (13-16 miles)

Monday: Easy (6-10 miles), some people double

Tuesday: Workout (4-7 mile tempo or long intervals), double?

Wednesday: Easy medium long (8-13 miles)

Thursday: Uptempo run (8-12 slower than tempo, faster than easy), some people double

Friday: Pre-race (5-10 miles), some people double

Saturday: Race

Mileage ranges from 60 to 100

M Long run

T Easy

W Hilly tempo on dirt

T Easy

F Speed play

S Long tempo (50-60% of LR, fast throughout)

S Easy

-(Somewhere in week depending on available surface, barefoot strides and short hill sprints).

Mileage: Depends on where you are. You can double by adding easy mileage anytime, preferably on a harder day. You basically chose your mileage.

D3 school

M- Moderate run with a 1-2 mile pickup at 8k pace or slower (9-11 miles)

T- Intervals like 4x2000m or 5xmile or 10x800m (8-10 miles total)

W- Easy run (8-11 miles)

Th- Easy run + strides (8-11 miles)

F- Pre-Race (5-10 miles depending heavily on the individual)

S- Race or Workout (usually around 10 total)

Su- Longish (10-13 miles, some people take this day off)

Most on the team are around 60-70 mpw. A few are closer to 100 because of morning runs, a few are closer to 50 because they go shorter/take days off.

It wasn't supposed to be this way, but it went something like this:

M: AM: 5 mile tempo PM: 10 mile tempo

T: AM: 5 mile tempo PM: Intervals

W: AM: 5 mile tempo PM: 12 mile tempo

H: AM: 5 mile tempo PM: 10 mile tempo

F: AM: 5 mile tempo PM: Intervals

S: 15 mile tempo

S: 0-5 easy

LOL; unfortunately we had a major issue with injuries, especially on the girls squad. I swear, every time that I saw those chicks running they would all be strung out over a mile or so, be huffing and puffing and have that "drawn, haunted look" on their face. That is the half of them that weren't walking around in a boot.

S- 10-13 miles easy + strides

M- OFF

T- 6-10 miles 6x800 @ 3k pace

W- 8-12 miles Steady State

TH- 8-10 miles + strides

F- 6-12 mile Fartlek

S- 6-8 miles & 4-6 x 200m hill

S- 12-16 miles + strides

M- 4-6 Miles easy

T- 10 miles 6x 1600 @ race pace

W- 6-8 mile + strides

TH- 8-10 miles Tempo run

F- 6-8 miles + strides

S- 9-10 miles

This is for the fall. miles indicate total each day with warm up and cool down. Freshman & middle distance guys generally do the lower end of each day while the Long Distance do closer to the upper end. We get in another 15 miles or so each week in morning runs.

coach #547239, recovery on the long intervals is 1 min easy jog

what are the typical easy/steady/tempo paces?

jjjjjjjjj wrote:

what are the typical easy/steady/tempo paces?

In my program easy = steady and if you need some extra recovery, go a bit slower. Tempo- about 5k pace.

Summer:

Su: LR 16

M: Double w/ 200s and hills (8+4)

T: Double/Recovery (8+4)

W: Steady State and Hills (10)

T: Recovery (8)

F: Double/Recovery and maybe strides (8+4)

S: Tempo (10)

80

Fall:

Su: LR 14

M: Easy Double/Recovery (8+4)

T: Interval Workout (10)

W: Easy Double/Recovery (8+4)

T: Interval Workout (10)

F: Easy and strides (6)

S: Race (10)

74

Recovery usually done anywhere from 6:45 pace to 7:30 pace depending on the person.