Interesting stuff! wrote:
No offense taken and I completely understand. I am not asking to be coached or for specifics, I was more curious about how you see the SoM evolving into the.........Season of Malmo? In other words, how is this summer training much different than what a high school kid would be doing during the fall cross country schedule- generally speaking? I am just curious to hear your thoughts- I love to talk training and to hear what other people think/do.
OK, with that agreement here goes.
Cross country training, or training for any other distance event is not going to be much different that SOM other than the intensity levels, and that I'd prefer SOM to be done on the track where you can get constant feedback as to was these easier paces actually are.
Basically, all XC programs have the following elements: 1) longer repeats at or near race pace 2) a mixture of shorter repeats, which in the case of XC season tend to be hills, 3) some sort of tempo run. and 4) doubles.
That's it.
I wish someone, Letsrun, or anybody for that matter, would have a section devoted entirely to posting the training logs of real runners. When I was a young strapping buck you could get that information from Runner's World, believe it or not. Runner's World today is about as far removed from competitive running as Larry Flynt is to artistic photography. The closest anyone has come to the objective of collecting training logs together is Bob Hodge, who has put up the logs of about a dozen runners.
If you were to examine the training of successful XC Team you would find, by and large, that they are all very similar. Much more similar than different. If you were to examine enough of them real closely you would realize the specifics start to fade away and the big picture emerges.
Young developing runners benefit immensely by reading the training logs of successful runners/programs. They can measure the gaps in their own approach and also scale the newfound knowledge to their own situations. And yes, it can be fun to see how many different ways to structure the same old 5 x 1 mile workouts.
The closer you examine the soft, fuzzy brush strokes of a Monet, the more likely you are to step back and view the whole painting for what it is.
I'll give you an example. Posted below are the signifcant training sessions for Alberto Salazars 1977 XC season, in which Oregon defeated UTEP for the NCAA title. Below that I've posted my own 1976 XC season, in which I was undefeated, and set a course record on every course I ran on right up until I dislocated my shoulder the week of Nationals. Below that I've posted the significant workouts that led to Todd Williams 42:22 15k Ameican Record in 1995. While Williams wasn't training for XC you will see the similarities.
Alberto Salazar 1977 Cross Country season
Sept 5-11 105 miles
9/10 S - AM 3.5 warm-up, 6x 1 mile (5:12 to 4:44) w/400 jog PM 4 miles
Sept 12-18 108 miles
9/13 T - AM 6 miles PM 1 mile warmup, 6x 1 mile w 400 jog (5:30,5:00,5:04,4:50,5:05,4:50) , 3 miles easy
9/15 T - AM 6 miles PM 2 mile warmup, 3 x 150 steep hill (60-70s), 6 miles
9/17 S - AM 2.5 miles easy, 10.5 miles in 54:15 PM 5 miles easy
Sept 19-25 110 miles
9/20 T - AM 6 miles PM 2 miles warmup, 6x 1 mile w/400 jog(4:54,4:46,4:46,4:42,4:32,4:18) 3.5 miles
9/22 T - AM 7.5 miles PM 2 miles 3 sets 3x300 hill (E-M-H), 3.5 miles
9/24 S - AM 2 mile warmup, 30th Avenue Drill: ¾ mile in 3:15, 2nd ¾ mile in 3:20, last one 3:20, 14 miles total
Sept 26-Oct 2 98 miles
9/26 M - AM 7 miles PM 7 miles, 6x 30/30 (28/32)
9/27 T - AM 7 miles PM 4 x ¾ mile (3:30), 3 x 1 mile(5:10,4:54,4:32) w/ 400 jog, 3 miles warmdown
9/29 T - AM 7 miles PM 2 miles, 9x hill on golf course, 3 miles
10/1 S - AM 2.5 miles 11:30 meet 2 miles, 10000 CX in 29:22 (1st, Virgin 2nd) 3 mile warmdown
Oct 3 - Oct 9 109 miles
10/3 M - AM 7 miles PM 7 miles, 6 x 30/30
10/4 T - AM 7 miles PM 1 mile warmup, 11 miles @ 5:11, 1 mile cooldown
10/5 W - AM 7 miles PM 7 miles, 6 x 30/30
10/6 T - AM 7 miles PM 1.5 miles, 9 x hill (E,M,H), 3.5 miles
10/8 S - 6am 2.5 miles, 10am 1.5 easy, 6x1 mile (5:12,5:07,4:54,4:48,4:44,4:31) 400 jog, 3 miles easy
Oct 10 - Oct 16 106 miles
10/11 T - AM 7 miles PM 1.5 miles, ¾ mile (3:09), 1.5 miles, 5 x 880/330 (2:26,2:19,2:26,2:11,2:25/49-50), 1.5 miles easy
10/13 T - AM 7 miles PM 2 miles, 9x 300 hill (E, M, H), 3.5 miles
10/15 S - 6am 3 miles, 10am 30th Ave Drill: ¾ mile (3:12), 4 miles (@5:17), ¾ mile (3:12), 4 miles, ¾ mile (3:15), 1 mile cooldown
Oct 17 - Oct 23 88 miles
10/18 T - AM 7 miles 1.5 mile warmup, PM 4 x 330 uphill, 4 x 330 downhill, 3 mile cooldown
10/20 T - AM 5 miles PM 3 mile warmup, 1 mile (4:13), 1 mile easy, 4x880/330 (2:26,2:22,2:16,2:16/50-48) 2 miles.
Oct 24 - Oct 30 100 miles
10/25 T - AM 5 miles PM 3 mile warmup, 3x ¾ mile(3:29,3:23,3:17), 2x880/330 (2:32,50,2:22,51) 1 mile cooldown
10/29 S - 6am 3 miles 11am 2 miles , 10,000 race (3rd), 2 miles PM 5.5 easy
Oct 31 - Novt 6 98 miles
10/31 M - AM 7 miles PM 8 miles, 6x30/30, 1 mile cooldown
11/1 T - AM 7 miles PM 3 miles, 5x330 uphill and downhill, 3 mile cooldown
11/3 T - AM 7 miles PM 3 miles, 4x ¾ mile (3:24, 3:22, 3:19, 3:18), w/ 400 jog, 2x880/330
11/5 S - 6am 3 miles 11am 3 miles, 1 mile (4:14) cont. 5:12, 3 miles at 5:12, 3x330 (51,49,45)
Nov 7 - Nov 13 86 miles
11/7 M - AM 7 miles PM 7 miles, 8x330, 1 mile cooldown
11/8 T - AM 7 miles PM 3 miles, 3x ¾ mile (3:27, 3:22, 3:18) with 400 jog, 3x880/330(2:32,51,2:20,47,2:16,47)
11/10 T - AM 5 miles PM 2 miles, 3x330 (42,49,51), 3 miles, 3x330(51,49,45), 1 mile cooldown
11/12 S - AM 2 miles, 10,000 Xc 29:47 (3rd), 2 miles cooldown
Nov 14 - Nov 20 67 miles
11/14 M - AM 5 miles PM 5 miles, 6x30/30
11/16 W - AM 5 miles PM 2 miles, 3x ¾ mile (3:30, 3:22, 3:18), 2x 880/330 (2:30,51,2:22,48) 2 miles
11/18 F - AM 5 miles PM 2 miles, 9x330 (52,52,51,49,48,47,48,49,46), 1 mile
Nov 21 - Nov 27 44 miles
11/21 M - AM 2 miles 11am NCAA CX (9th), Team beat UTEP 100-105.
11/22 T - 5 miles
11/23 W - 5 miles
11/24 T - 4 miles
11/25 F - 5 miles
11/26 S - 7am 3 miles Noon AAU 10000m XC (10th)
==========================================================================================
My 1976 College Cross Country Season
Sept 5 - Sept 11 110 miles
9/7 AM 8 miles easy PM 3 mile warm-up; 6x800 XC @ 2:30 w/2:00 jog; 3 mile warm-down
9/9 AM 7 miles easy PM 3 mile warm-up; 3.5 miles fartlek; 3 mile warm-down
9/10 PM 3.5 mile warm-up; 10x North Choke Lane Hill; 3.5 miles easy
Sept 12 - Sept 18 116 miles
9/13 AM 10 miles easy PM 3 mile warm-up; 10x400 (65) w/200 jog; 3 miles easy
9/15 AM 10 miles slow PM 3 mile warm-up; 8x800 XC (2:10,2:20,2:12,2:28,2:17,2:15,2:13,2:10) w/3:00 jog; 2 mile warm-down
9/18 AM 3 mile warm-up; 5 mile time trial in 25:03; 5 mile warm-down PM 5 miles easy
Sept 19 - Sept 25 116 miles
9/20 AM 9 miles moderate PM 3 mile warm-up; 12x North Choke Hill; 3 miles slow
9/22 AM 9 miles easy PM 3 mile warm-up; 3 mile XC in 14:43; 4 mile warm-down
9/25 AM vs Villanova 3 mile warm-up; 5 mile XC in 24:21.6 (1st); 4 mile warm-down PM 8 miles easy
Sept 26 - Oct 2 130 miles
9/27 AM 10 miles easy PM 3 mile warm-up; 12x North Choke Hill; 3 mile warm-down
9/29 AM 11 miles moderate PM 1 mile warm-up; 9.5 mile by-pass loop in 49:00; 1 mile warm-down
10/2 AM vs West Virginia 4 mile warm-up; 5 mile XC in 24:39.2 (1st, course record); 3 mile warm-down PM 5 miles easy
Oct 3 - Oct 9 125 miles
10/4 AM 9 miles easy PM 3 mile warm-up; 10x400 (63.5) w/200 jog; 3 mile warm-down
10/6 AM 10 miles easy PM 3 mile warm-up; 2 x 1.5 miles XC(7:00,7:06); 3 mile warm-down
10/8 AM 5 miles slow PM vs Kent State 3 mile warm-up; 6 mile XC in 29:01 (1st, course record); 4 mile warm-down
Oct 10 - Oct 16 145 miles
10/11 AM 10 miles easy PM 3.5 mile warm-up; 8x800 XC (2:14,2:17,2:10,2:21,2:13,2:14,2:18,2:07) w/2:00 jog; 3.5 mile warm-down
10/13 AM 10 miles easy PM 3.5 mile warm-up; 4.5 mile fartlek; 3 mile warm-down
10/16 AM Penn State Open 3 mile warm-up; 5 mile XC in 24:01 (1st); 5 mile warm-down PM 7 miles easy
Oct 17 - Oct 23 130 miles
10/18 AM 9 miles easy PM 3 mile warm-up; 14x North Choke Hill; 3.5 mile warm-down
10/20 AM 10 miles easy PM 3 mile warm-up; 1 mile 4:34, 4x400(66),800(2:16),400(62); 3 mile warm-down
10/23 AM vs Georgetown, William & Mary 3 mile warm-up; 5 mile XC in 23:54.7 (1st, course record); 4 miles slow
Oct 24 - Oct 30 103 miles
10/25 AM 7 miles moderate PM 3 mile warm-up; 15x400 @ 63 w/200 jog(60); 3 mile warm-down
10/27 AM 7 miles easy PM 3 mile warm-up, 3x1.5 mile XC (6:58,7:36,7:55) w/3:00 rest, 3 mile warm-down
10/30 AM Central Collegiates 4 mile warm-up; 5 mile XC in 24:19 (1st, course record); 5 mile warm-down
Oct 31 - Nov 6 131 miles
11/1 AM 10 miles easy PM 3 mile warm-up; 10x800 XC (2:14, 2:16, 2:08, 2:22, 2:12, 2:13, 2:16, 2:07, 2:32, 2:15), 3 mile warm-down
11/3 AM 10 miles easy PM 3 mile warm-up; 4 miles fartlek; 3 miles easy
11/5 AM vs Pittsburgh 3 mile warm-up; 5 mile XC in 24:03 (1st); 5 mile warm-down
Nov 7 - Nov 13 130 miles
11/7 AM 1.5 miles easy, 9.5 mile by-pass loop in 53:10 PM 11 miles moderate
11/8 AM 10 miles easy PM 3 mile warm-up; 1 mile(4:28),2x800(2:12,2:15),1 mile(4:37),2x800(2:15,2:12),1 mile(4:53),400(61); 2 mile warm-down
11/10 PM 3 mile warm-up; 4x1.5 mile XC (7:07,7:17,7:14,7:24), 2 mile warm-down
11/12 AM 10 miles easy PM 3 mile warm-up; 4 miles fartlek; 3 mile warm-down
Nov 14 - Nov 20 82 miles
11/14 AM USTFF XC 3 mile warm-up; 10k race in 29:33 (1st, course record); 4 mile warm-down
11/15 PM 11 miles easy FELL and DISLOCATED SHOULDER
11/17 PM 3 mile warm-up; 10x440 (61,61,62,60,60,61,60,61,60,59), 3 miles easy, shoulder bad
11/19 AM 5 miles easy PM 3 miles easy, 3 miles fartlek, 3 miles easy..shoulder
Nov 21 - Nov 27 77 miles
11/22 AM NCAA XC Championship 3 mile warm-up; 10,000m XC in 29:07 (20th); 1 mile warm-down
11/23 PM 15 miles moderate
11/24 AM 9 miles moderate PM 10 miles hard
11/24 PM 12 miles easy
11/25 AM 2 miles easy
11/26 AM AAU XC 3 mile warmup, 10k race in 30:44 (12th), 3 mile warmdown.
==============================================================================
What it takes to run 42:22 at the 1995 Gate River Run? By Todd Williams
http://www.letsrun.com/forum/flat_read.php?thread=2277974Weekly mileage for the 10 weeks leading up to 1995 Gate River Run: 110-102-91-86-93-105-105-95-103-106* race week
Long runs for the 10 weeks leading up to 1995 Gate River Run: 12-8-10-10-8-11-12-10-11-10
Specific workouts: Each week I would do a track workout, hill workout and a faster road run, with some samples of those below. For each workout I ran a 3-4 mile warm-up at a sub 6:00 pace, followed by 6-150m strides and a 2 mile warm-down.
Key workouts:
1. 4xmile@4:15 with 3 minutes recovery jogs between each mile
2. Hills – 10x380 meter hill with jog back down for recovery between each
3. 8 x 1000m @2:45 with 200m jog recovery between each 1000m
4. 1600m – 1200m--800m-400m@:60-:61 pace with 400m jog recovery between each
5. 5 miles HARD road run (4:45 pace) then back to the track for 4 x 800m @2:02 – 2:04 with 400m jog recovery
6. 20 x 200m @ :30 with 200m jog recovery
7. 6 mile HARD road run then back to the track for a 4:08 mile
I ran twice a day every day, with my pace on each run never slower than 6 minutes per mile. At the completion of each afternoon run I would do 8 x 150m strides at mile race pace.