Build me a summer plan

I will answer before anyone comes on here and says "Summer of Malmo"

However, first off, What is your idea of high/hard mileage?

Why don't you ask your coach? As a HS coach myself, I have to say that I can offer my athletes a significantly better summer plan than anything they are going to find on this message board. Everyone here will tell you to increase mileage and/ or make fun of you.

If you don't have a coach, then find one that can work with you on a personal level. There is so much more that goes into training than just "run this much at this pace." If it were that simple, everyone who ever read a Daniels or Vigil book would create national champions.

If you are interested you could loosely follow the summer plan I am doing as well, modifying it for whatever your needs are. However, first off, TALK TO YOUR COACH. If he has a summer running plan, always follow that first, then go from there. If you're on your own, maybe this will help.

Following a short build up, from comfortably running 60mpw, up to 83 mpw posted here. If that is too much, don't do the doubles. Note about Sunday speedwork- keep it short, and don't do much volume till late July.

Mon: am. 10 miles easy/moderate + strides

pm. weight room moderate + 3 miles easy

Tue: am. 1 mile w/u, 3 mile tempo, 8-10 miles total

pm. 3-5 miles easy/moderate

Wed: am. 8 miles easy + strides

pm. weight room easy/core only

Thu: am. 1 mile w/u, 3 mile tempo, 8-10 miles total

pm. 3-5 miles easy/moderate

Fri: am. 8-10 miles easy/moderate + strides

pm. weight room + 3-5 miles easy/moderate

Sat: am. 13 straight through long run

pm. rest

Sun. am. easy 5 miles before church

pm. speed work (varies) 5 miles total with w/u and c/d

If I'd change anything I might take away a pm run, extend my long run, or shorten wednesday even more. I'd also intend to take every third week slightly easier.

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=5797706#ixzz32HhQQIMw

you can do a fartlek run in place of a tempo as well, or some hillsprints

where's your coach? wrote:

Why don't you ask your coach? As a HS coach myself, I have to say that I can offer my athletes a significantly better summer plan than anything they are going to find on this message board. Everyone here will tell you to increase mileage and/ or make fun of you.

If you don't have a coach, then find one that can work with you on a personal level. There is so much more that goes into training than just "run this much at this pace." If it were that simple, everyone who ever read a Daniels or Vigil book would create national champions.

Not sure I agree. Ideally, you have a good coach and you can ask him how to structure your summer. But a lot of high school coaches don't know what they are doing.

And, there is a wealth of knowledge on this message board relating to training. You often have to fight through a lot of crappy replies to find it, but a lot of people here really know what they are talking about.

Thanks for the input. To everyone else, yes my coach is good and he provides a training plan for the summer. However, the training plan is a large, blanket plan given out to everyone interested in running cross country. I will be sure to talk with him and discuss the best training method for the upcoming summer.

That said, I do like to see the input of others regarding summer training, as I know as good as my coach is, he is not the end all be all of high school coaching.

where's your coach? wrote:

Why don't you ask your coach? As a HS coach myself, I have to say that I can offer my athletes a significantly better summer plan than anything they are going to find on this message board. Everyone here will tell you to increase mileage and/ or make fun of you.

You think? Not to disrespect you as a coach but I have to say, I have found MORE valuable info on here than my kid's coach. In fact, I feel like my son's coach is less about mileage and see how much he can race his top athletes to the point they don't improve late in the season. Just saying.

I'm curious, does your team train as a team, or is summer running on your own? If you don't train as a team I recommend getting a couple teammates and meeting regularly, at least on tempo/long run days. The comaraderie really helps

SUMMER OF MALMO

Summer HS Runner wrote:

Hi, I'm a *Sophomore in high school and I am looking to do considerable training over the sUmmer to i*Mprove for cross country. I a*M much mor*E of a long distance guy and one of my main goals would be building some mo*Re basic speed/strength. My current 5k PR is 17:33.

My current g*Oal is to go under 17:00 in the *Five k, preferably closer to 16:30. How would you reco*Mmend going About this? I have hand*Led high/hard Mileage bef*Ore with little issue and will be able to double if I need to. I have access to trails, which will make for good training. I also cross train by biking.

So from that, what would be the optimal structure/workouts I would need for the summer? What kind of mileage should I reach and at what paces.