No indoor track season. Post-XC (Nov.) What kind of training is done in this time period (between Nov and the beginning of outdoor Track.)? If you plan to double on 400/800 instead of the 800/1600, do you still keep up similar mileage? Or is it reduced, with more intensity? Do you just decide to cut most mileage off and run about 20 MPW with mostly track work and hills? I'm not entirely sure how to build up a base for this. Can anyone lead me in the right direction?
SubThree800 wrote:
No indoor track season. Post-XC (Nov.) What kind of training is done in this time period (between Nov and the beginning of outdoor Track.)? If you plan to double on 400/800 instead of the 800/1600, do you still keep up similar mileage? Or is it reduced, with more intensity? Do you just decide to cut most mileage off and run about 20 MPW with mostly track work and hills? I'm not entirely sure how to build up a base for this. Can anyone lead me in the right direction?
you cannot build a base off of just 20 miles/week. you should be at least around 40...20 miles/week is what jr. high kids run...
I emailed Jacob Hernandez once about his base training and he said 50-60 miles per week. I'd imagine that he had a long run at peak base of 15 miles with the team.
Now, for the rest of the week, I'd recommend an 8 miler on tuesday and thursday at half marathon pace or 5k pace + 35-50 seconds (being honest with yourself on the days that you go out to hit those tempos).
Sunday - 15 with a group
Monday - 5 easy + relaxed strides
Tuesday - 8 threshold
Wednesday - 5 easy + relaxed strides
Thursday - 8 threshold
Friday - 5 easy + relaxed strides
Saturday - 3 mile tempo at 5k pace + 20-35 seconds + 2 mile warmup / 2 mile cooldown
build up to this, then you will be able to transition into replacing the longer tempos with the shorter tempos. from there you can transition into cruise intervals.
by this time, you will now be fit enough for formal speedwork. maintain a tempo and cruise interval session, and begin incorporating things like 800s and 600s and 400s. by the end of your season you will be doing 200s for sharpening.