it's that time of the year again. post your training and other cool summer training related stories here!
it's that time of the year again. post your training and other cool summer training related stories here!
Monday - 10 miles at 7:06 pace
Tuesday - 10 miles at 7:10 pace
Wednesday - 9 miles at 7:16 pace
Thursday - 10 miles at 7:14 pace
Friday - 10 miles at 7:30 pace
We're trying to get used to running 60 minute runs, but yeah its hard. my goal is to break 16 minutes for 3miles this coming xc season
you're about 6 weeks late to the party
Monday- pm. 9.5 miles on trail and road (1.00.21)
Tuesday- am. 4.5 miles on a treadmill (31.02) pm. 2.5 mile warm up, 4 x 4 minutes uphill with a steady 4 minute downhill recovery, 6 x 10 second alactic hill sprints with jog down recovery, 2.5 mile cool down
Wednesday- pm. 10 miles on trail and road (1.05.30) inc. 10 x 80m Steps; up the steps at a moderate effort concentrating on uphill form, then a jog down a grassy hill beside the steps as a recovery
Thursday- am. 5 miles on a treadmill (32.37) getting progressively faster (this will evolve into a progression tempo) pm. 2.5 mile warm up, 4 x 200m with 200m jog recovery (29,28,28,28), 6 x 150m with 250m jog recovery (21!,20,20,19,19,19), 2.5 mile warm down
Friday- pm. 8.5 miles on road (50-52 minutes, don't know exactly as my watch broke) inc. 10 x 80m Steps (same drill as Wednesday)
Saturday- pm. 5.5 miles steady on road (32.21), 3-4 minute water break, stretch etc, 10 x 99 Steps (very steep steps) at a moderate effort, again concentrating on form, but a bit harder than the usual 80m Step drill, with a jog down the steps recovery, 3-4 minute water break, change into flats etc, 5.5 miles on the road inc. 28 minute Fartlek of 2 minutes easy/2 minutes hard (so 7 2 minutes hard, covering 702m-717m per effort)
Sunday- pm. 10 miles in the mountains (1.12-1.20, again my watch broke!), a lot of steep climbs in this run!
76.5 miles from 9 runs
im high school and not college btw, forgot to put that
did youqualify for footlocker nationals last year?
I didnt run this week...
Bump
Rising Senior HS
S- Easy 5 mi @ 7:20 pace
M- Easy 6 mi @ 7:35 pace am / Progressive 8 mi (start 7:30s.. end 6:30s) pm
T- Long Run on Hilly Trails - 12 miles @ 7:23
W- Tempo Ladder 4-1x2 - 8 mi (1min Ez - 1min Tempo, 1-2,1-3,1-4,1-4,1-3,1-2,1-1)
T- Same as Monday + 200m x4 @ 5k (5k = 15:40.. 38 sec 200s) + 800 cooldown jog pm
F- Hill Repeats (200 x 12) (8 mi Total)
S- Easy 5 + Wieght (Lower Body -- 45 mins of curcuits)
67 miles
Lets see. Last week:
Sunday 14 miles Long run
Monday AM - 4 miles PM - 8 miles
Tuesday AM - 6 miles PM - 9 miles
Wednesday 11 miles
Thursday AM - 6 miles PM - 9 miles
Friday AM - 6 miles PM - 9 miles
Saturday 8 miles
Total: 90
By the way, I'm in high school and not too fast.
I'm a 46 yr old 200+ lb. dude who could run a little back in the day. Coach my rising JR daughter now. Last week, she did:
M - 60 min., push the hills
Tu - 90 min. hilly trail run
W - 4 X 1500-1600 progression/cruise intervals on trail loop w/2 min. recovery. Averaged low 7s.
Th - 90 min. hilly trail run
F - 45 min. + 8 X 100+ meter strides on grass w/drills
S - 3 mi. tempo at 7:20 pace
Su - 64 min. hilly run
Thinking of adding short steep hill sprints, per Brad Hudson, who says in his book that he got the idea from Canova. Would appreciate feedback from HS athletes/coaches who've had kids do these in the summer.
Also trying to decide if we should be doing strides every week, or if maybe we should do every other week. When we add general strength/mobility exercises to 45 min. run + strides/drills, it's not really the rest/recovery day she probably needs.
She's not a prodigy. Just trying to break 20:00 this fall.
I'm just doing 60:00 runs each day five days a week at about 7:00 pace, along with strength workouts twice a week right now. I'm gonna start doing six or seven days a week in a week or two, and then I'll start doing doubles. My mileage this week is about 43, and then for the final 5 weeks before cross country starts I'll add about 5 miles per week. All of my training is on grass and trails, and its done at a very easy effort for the first half, and then gets progressively faster toward the end, but still pretty slow.