is this good for the summer of malmo?

That's not SOM.

Might as well of posted an XFIT WOD.

Get some longer doubles in there. 4 and 2 is pretty pointless. That might be fine to just start off and introduce yourself to doubles by try getting that up to at least 4 and 5, or 4 and 6. I would try and push your tempo to Friday too to give yourself an extra day of recovery.

Also there's no reason to take 6 minutes recovery after the 200's. Malmo states these should not be that hard and are more a buildup where you work from striding to running hard the last bit. Just walk back to the line and if you feel good start back up. No need to time it.

Tuesday's 3 mile run is going to take you ~2.5 hours?

Are the doubles in this plan too low?

http://www.bunnhill.com/BOBHODGE/BaseTraining.htm

The 200s should be reaching near top speed, still full recovery in-between, started a thread on this workout the other day.

Wrong. 2-3 miles is just fine for someone starting out.

Wrong. If you are doing tempos correctly you should be able to do them every day if you wanted to.

Yes, you get it.

Sort of. I did say if you can't do five doubles then do four. If not four, then 3. If not three then 2. But.....

6 minute recovery isn't needed between these 200's. I'd say a minimum of 1:30, max of 2:00.... or "whatever"

Remember you aren't running hard the whole rep, just part of it.

There is an exception to the rule, and that's if you are doing them as a substitute for the longer reps (in the case you are just starting out or are completely out of shape.) Then you run them at about your goal tempo pace, or a touch faster. Take a minute rest in between those. Using myself as an example, I was coming off an injury. The group was running their 5 mile tempos at about 4:50 pace. I wpould jump in and run for 200m, then stop and wait for the group to come around, jump back in for 200m, rinse, wash, repeat. Then the next week I'd hang on for 300m, then 400, 600, 800. But none of the hanging on was difficult. I stayed well within my comfort zone. You see my point when I say that runners at different fitness levels and/or abilities can all run together?

The point of SOM, is that you need to recover from your track season, yet still prepare for your cross country season. A lot of your improvement is going to come from two things: 1) cumulative aerobic development, and 2) physical maturity. It's unnecessary to bust your balls over the Summer, in fact, it's undesirable/counterproductive to do so. I know for some people they just don't get it, but perhaps they should listen and try to run at the efforts that I'm describing.

Yes, it's OK to start ramping up your paces to what you'd normally be doing (with your team) during the last 4 weeks of the Summer. Let me emphasize this this though, giving you the green light to let your legs run a bit at the end of the Summer isn't the same thing as me telling you to do so. I'd prefer that you hold back on the reins for the entire Summer.

Does that make sense to you?

If you really insist on running something harder, then add a 3rd session and go to a local all-comers race. Enter in everything. 400-800-1500-3000/5000. Have fun. Don't beat yourself down, and don't sacrifice any other days to do it.

this is just a starting point. i will later get up to about 90 miles.