XC TRAINING SCHEDULE

no advice?

Bump

I will assume that you are in a country where track ends at the end of August.

Your schedule looks ok but your paces are too fast. Your 400 intervals should be at 85 per lap pace. If it seems easy, then make your rest jogs shorter or faster. Your tempos should be at no faster than 6:20 pace and your Sunday runs should be easy and not timed.

These paces are enough to make you improve from your mediocre PRs. If you try to run faster you are just beating on yourself before your body can handle it and improve. Only after your PRs improve will you benefit from training faster. For now, you need to increase to between 40 and 50 mile per week this fall.

Really? 400's are usually done at sub 75 seconds. Tempo's are always sub 6 min mile.

I don't understand how training easier will make me faster...

If what you've been doing has been working, don't bother changing it, maybe add some more miles/reps. i would suggest running recovery days at 7:30 pace, seeing how there isn't a difference between 7:00-7:30 pace (it has the same benefits)

seeing as no one on here is willing to help you, i will.

dont listen to the other guys.... your tempos are at a perfect pace.

run your 600m or 400m repeats at 5k race pace or slightly faster and always make sure to finish strong in workouts! thats what your body will remember.

alberto salazar has his athletes never running slower than 1:30 slower per mile than their 5k goal time.

so if your 5k goal time is 17:00 than your regular runs should be at 7:00 per mile. now i agree and disagree with that. on after hard sessions i think its important to recover, to start out slow and keep it slow like around 8:00 per mile or start slow and progress the run.

you should aim for 65-70 miles per week.

all decent high school sophomore-seniors do that type of mileage and by no means is it too much.

when doing all of this make sure to ice bath, get good sleep (8-9 hours), advil, compression socks, and massage! i.e. sports massage or foam rolling!!!!

hope everything goes well

Thanks. I can only really double on weekends due to school, so I might struggle to meet the mileage

If running harder was the answer, then many training programs would involve racing two or three times a week.

any additional input? sorry for bumping an old thread.

I feel like i'm not improving; things i want to know:

easy pace

what i should do monday wednesday friday

should i do any strength training (currently don't)

should i add swimming (i enjoy it).

Woooo! Give it up for workout warrior! If the suggested workouts are so slow, why aren't you racing faster?

i don't mean to be a workout warrior, i just try to train to improve. Does anyone else have any advice as to what to do? i really want to improve fast.