This past summer I averaged 60 miles a week and had a peak week of 75. I followed the summer of malmo, doing tempo runs and sprints each once a week. I saw improvement with the summer of malmo.
My main question was should I basically do the summer of malmo in preparation for track or should I adjust it?
If it helps I am a senior in high school and I during track I mainly run the 1500 and 3000.
Do indoor track. Oh, and remember to wear your shorts over your tights. Very important.
bump
You would probably lay a very solid foundation for outdoor track if you did the same thing you did in the summer.
If you wanted to tweak things a bit, I would recommend introducing hills (@5-7% grade; 1:00-1:30) once/week. Initially, run them at 1500-3000 effort and don't worry about the recovery times. Focus on being powerful and efficient. From experience with many high school runners, I would expect your times to be roughly equivalent to your 5k track pace if you are running ~400m on a 5% grade or ~250m on a 7% grade. Obviously, if you're dealing with snow, ice, cold temps, etc. that won't be true.
As you get towards the end of January, start restricting the recovery intervals a bit but don't try to make it a major anaerobic workout. As you get stronger and adapted to doing hills, you should just naturally need less recovery. Keep the focus on power, form, and efficiency.
This is also a good time to introduce any additional strength/flexibility work you have been considering: new core routines, plyometrics, weights, yoga, etc.
If you are in an area with winter weather than can significantly hamper your ability to get in hard workouts, I would suggest planning out an entire week at a time and adjusting the schedule to the weather. You can always slow down an aerobic/recovery run without losing any signficant benefits, but trying to hammer out a tempo run in 6 inches of snow is another matter.
Good luck!
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