Just wanted to see what everyone thinks of my basic plan for XC base training for this summer. 19y.o. female collegiate runner (walk on), experience with running pretty solid mileage throughout HS and beginning of college (up to 60mpw, but usually around 50). And yes, my coach will have a training plan he'll send out to us, but he hasn't yet as many of the better runners are still in season and this is what I plan on doing in the mean time. Yes I could probably just ask him, but I don't really want to bother him when I'm one of the slowest runners on the team, and plus I'm really just kind of interested in generating discussion on summer training in general (although I know there have been plenty of threads on it before). It lines up pretty well with the sort of thing he had us doing last summer too. Should add up to anywhere from 50 to 65mpw.
Mon.: AM- 3 to 4 mile tempo + WU and CD; total of ~8 miles
PM- 3 to 4 miles very easy
Tues.: 6 to 8 miles
Wed.: AM- 3 to 4 miles easy
PM- 2 mile fun run + WU and CD (~6-7 miles total)
Thurs.: 6-8 miles
Fri.: 6-8 miles
Sat.: 10-14 mile long run
Sun.: 5 mile recovery run (very easy pace)
Mon.: AM- hilly 8 mile run w/middle 5-6 miles as fartlek
PM- 3 to 4 miles very easy
Tues.: 6 to 8 miles
Wed.: AM- 3 to 4 mile tempo + WU and CD; total of ~8 miles
PM- 3 to 4 miles very easy
Thurs.: 6 to 8 miles
Fri.: 6 to 8 miles
Sat.: 10-14 mile long run
Sun.: OFF
Notes:
*All normal daily runs (i.e. Tues., Thurs., Fri.) are done by feel; should be easy and comfortable most of the time, but if feeling good can finish out the last few miles quick/ pick up the pace on the way back
*As long as feeling good, try to run the long run progessive-paced, and at a pretty good pace, but if tired can take it as easy as needed
*4-6 x ~100m strides after easy runs 3 times a week
*Core work just about every day
*Weights twice a week
*For the first several weeks I will probably not really do much if any in the way of formal workouts (i.e. the tempos and races/fun runs), but will add them in gradually later on.