Critique my Summer training Plan

Bump.

Don't go above 60.

Don't let people talk to you about "junk miles." At this stage of your running, miles are miles.

Besides running, you should catch some rays, maybe work part-time, find girls to chase (politely), hit the beach. You know---live a little?

spkane31 wrote:

I am a sophomore boy, this track season I ran 55MPW in my first serious season. Ended up with a 4:31 and 2:02 pr for 1600 and 800. Last XC season I ran 16:37 off 60MPW but most of it was junk miles, very slow.

I've always been a high mileage person. Will 70 mpw of base running (with one basic speed session per week maybe) be too much, along with two weight room sessions. I want to run under 15:40 for the 5k at state in November

What kind of things should I do outside of running? Lifting, core, etc. Thanks for any advice

What pace were you running during your "junk miles?"

spkane31 wrote:

I am a sophomore boy, this track season I ran 55MPW in my first serious season. Ended up with a 4:31 and 2:02 pr for 1600 and 800. Last XC season I ran 16:37 off 60MPW but most of it was junk miles, very slow.

I've always been a high mileage person. Will 70 mpw of base running (with one basic speed session per week maybe) be too much, along with two weight room sessions. I want to run under 15:40 for the 5k at state in November

What kind of things should I do outside of running? Lifting, core, etc. Thanks for any advice

Personally I find that slow miles help for me: my easy runs are about 7:00-7:30 per mile for around 40-50 mins, steady runs are about 6:30-7:00 per mile for 40-45 mins. I do 3x runs a week with to sessions as well. I've ran 3:54 1500m, 8:33 3000m and a 14:33 3 miles off of this, which shows that it's not all about high mileage. I personally think that 70 MPW would be too much, although you'd need to build a base you still need some form of quality in there. Also doing core/ circuits on easy run and 'rest' days would probably be good for you.

Hope this helps in some way!

Paging malmo

For a high mileage type of guy, seems like the 800 is your best event even though you would assume the longer races would be more your fit. Are you doing a lot of shorter workouts in your training? You may want to add some longer tempo workouts in your training.

You will get lots of different ideas here but the most important thing is to figure out works for you. Here is my advice:

Your 4:31 indicates sub 16 5k shape. After a post track recover week, I recommend working up to 65-75 mpw (but be flexible) and do 2x2mi and 4 mi tempos when you feel good. Start around 6 min pace at the beginning of the summer, aiming to do 5:30 pace in August.

Nothing wrong with running 6:30-7:30 pace for most of your miles. Make sure you do strides regularly and jump into a road 5k every 3-4 weeks.