Base Speed and Summer Training

You could, but I would wait for speed for later in the season. You want to focus on building your base. There will be plenty of time in season for speed.

jackinthebox wrote:

I am a rising sophomore, and after running 4:38 for mile and 2:04 for 800, I have decided to stop playing club soccer and run XC in the fall. I am dedicated. I plan to build up to 50-55 miles a week this summer, however I do not want to neglect my speed. I feel like during the track season, we didn't focus enough on base speed (I can only run 54 high for a 400) and I feel like that's holding back my kick. Could I follow what's said in the paragraph entitled "Flying 30s" in this article:

http://www.runnersworld.com/high-school-training/stillwater-system?page=single

over this summer?

Also, any suggestions on complete body exercises like deadlifts for runners?

Yes, those flying 30s sound fantastic. The way I see it you probably have a nice mix of speed and endurance right now, and since this is your first XC season, you definitely want to gradually build your mileage for a good base, but you also don't want to lose your very competent speed that you already have.

taylort36 wrote:

You could, but I would wait for speed for later in the season. You want to focus on building your base. There will be plenty of time in season for speed.

See, I disagree with this. These are not going to be tiring at all, and it's not like doing this once per week (at most) is going to drain your base away. The only thing is to make sure you are warmed up so you don't pull something. Don't want to dig yourself a hole too deep for the start of the season, in terms of raw speed.

jackinthebox wrote:

Could I follow what's said in the paragraph entitled "Flying 30s" in this article:

http://www.runnersworld.com/high-school-training/stillwater-system?page=single

over this summer?

That article says those kids started out not being able to break 60 for a 400m and were sub 50 by their senior year?

Seriously? Is it really possible have such a big drop in time just by doing those workouts for a few years? I can't break 60s now so breaking 50 sounds unreal.

P. Revere wrote:

taylort36 wrote:

You could, but I would wait for speed for later in the season. You want to focus on building your base. There will be plenty of time in season for speed.

See, I disagree with this. These are not going to be tiring at all, and it's not like doing this once per week (at most) is going to drain your base away. The only thing is to make sure you are warmed up so you don't pull something. Don't want to dig yourself a hole too deep for the start of the season, in terms of raw speed.

I agree with P.Revere.

Soccer got you fast, it is interval training everyday .... short sprints followed by jogging, walking, or standing. Did you feel like you peaked in soccer? I doubt it, you probably just did less conditioning in the latter part of the season, the matches maintained your fitness and the lighter conditioning got your legs fresh.

All the base mileage advice on these boards I think is poor advice. Running mileage is easy, doing intervals to race fast is not. You could probably have a good sophomore season just by running more and still having decent speed 'in your legs' from soccer.

Trying to cram speed in at the end of a season tires legs, many a good season has been wasted by coaches doing this, with too much intensity, and not enough rest. I think you are spot on with your idea to keep, if not improve your speed, throughout the summer and fall. Your 'base' will improve every year just by going out for XC and track. There is no law that says you can't run mileage and do the speed work you have in mind. Running just mileage decreases muscular power, you are smart to want to maintain it.

Have a good season!

You might want to throw in some tempos, cruise miles, or longer repeats down the road to get you ready also

taylort36 wrote:

You could, but I would wait for speed for later in the season. You want to focus on building your base. There will be plenty of time in season for speed.

This is wrong. You'll read this over and over again at LR, and it will always be wrong.

Speed - i.e. sprinting or at least 400 pace or faster - is something every runner should do every week. Running fast involves both skill and capacity and you have to use those to keep them and train them to improve them. And absolute speed matters. The faster you are, the faster you are! It seems like an obvious point, but a if a 51 second 400m runner and a 56 guy are running at 4:25 mile pace, which one is running easier?

That said, read the article more carefully. The Flying 30"s are called a "Key Workout". Most of the time, and in this case for sure a "Key Workout" is done after a series of related workouts that lead to the key workout, and that's the process Christensen talks about.

So early in your season, work at both ends of your capacity. Run the miles, but sprint two days a week.

The best thing you can do for sprinting right now is hill sprints. Find a hill with about 10% grade that's at least 50m long. Run all out up the hill for about 40m but never more than six seconds, and rest 2-3 minutes between each rep. Group these reps in sets of 3 with longer rests in between. Build up to a volume of about 600m of sprints, so 5 sets of 3 40m reps, with 2 minutes between reps and 4-5 minutes between sets. (5x3x40m - 2/4min). Then you can run easy for 20-25 minutes to get in a few more miles and help your legs recover.

Hill Sprints 1) Make you stronger in running specific ways 2) Teach you how to run - especially if you do the reps focusing on "staying tall" and not bending forward as sprint up the hill.

These are super important. Not only will they make you faster, but they'll keep you from getting hurt as you add miles and transition your body from soccer to running.

It will take you the whole summer to actually build up to the above workout - you'll want to start with just 2x3x40m the first week. But the progression from there is all-out 30's and up to 60's on the track, with a similar volume. And only then will you get to the Flying 30's.

And while we're at it 50-55 is probably too much this summer - aim for more like 35-40 a week. You can move to 40-45 miles a week over the winter and track season and hit 50-55 next summer. You'll be a much more competent runner by then and be able use the mileage much better.

And... along with the miles - , do some race paced strides on your non-sprinting days. One day a week do 100m strides at goal 800 pace before your run. Work up to 4x100m in 14-15 seconds with 3 minute recoveries. Two days a week, do 100m strides at goal 1600m pace. Work up to 6x100 in 17 seconds with 1-2 minute recoveries.

One gets fast by running fast, and a runner should run at all of his paces year round.