Xc conditioning

Horrible plan.

sounds overly complicated and sophisticated

why not just run?

I'm not a 35 year old trying to lose weight I'm an athlete that's why I don't "just run"

stupid

might be better to take the whole summer off if that is your training plan.

That's terrible. Only about 20 miles with 2-3 mile distance runs and no long run. Just terrible.

By saying "just run" I think they meant to run longer distance at whatever feels right, instead of binding yourself to a training plan that may or may not be right for you on a given day over the summer. How do you know what will be good for you in 6 weeks?

Run more.

One of the worst plans I've ever seen.

Im a HS runner. The rest day is good however this early in training do only 2 quality runs. Also you need a long run of atleast 9 miles in there so replace a hard day with the long run

That is such a godawful plan that I can only assume you are a TROLL.

Not even funny

Indian Lightning wrote:

Here's one week of my summer training plan

1) 3 miles with pickups

2) 4 mile tempo run

3) mile 10 hills 120 meters (7 regular 3 backwards) mile cool down

4) 2.5 easy

5) 3000 meters at 5k pace 5 min rest 4x200 at 31-32 with 2:00 rest between each 200

6) 4 mile tempo run 2 min easy 1 minute hard

7) rest

I dont think you are a troll, so I will try to be helpful. Keep day 2 and make day 6 your day 4. Extend all your other runs and make them easy/moderate paced.

example:

1) 6 miles easy/moderate + 4-6 strides

2) 1mile w/u, 4 mile tempo, 1mile c/d

3) 6 miles easy/moderate + strides

4) 1 mile w/u, 4 mile fartlek, 1 mile c/d

5) 6 miles easy/moderate + strides

6) long run of 10 miles

7) rest or easy 3-5 miles

also, if your team runs together, get with them to run. they will keep you motivated. you need longer runs over the summer to build your aerobic base for XC season.

do this most of the summer, late july/early august you can replace tempo runs with hill workouts or intervals occasionally, but dont neglect your aerobic runs of 6+ miles. strides after your runs should keep your basic footspeed over the summer, and tempo runs will build some strength, but you dont need to be doing a workout every single day over the summer. you will get burned out, and they're too short to build the aerobic endurance you'll need this fall.

I appreciate your constructive criticism an not callin me a troll

Indian Lightning wrote:

I appreciate your constructive criticism an not callin me a troll

So how many miles have you been running per week? The other guy with a plan he gave you is ok but if you are only running like 10 miles its WAY to big of a jump

Indian Lightning wrote:

I'm not a 35 year old trying to lose weight I'm an athlete that's why I don't "just run"

You're not an athlete.. not with that training plan.

I am a HS runner and even I disagree with this plan. This plan looks like something you might do in the middle of the XC season with added distance runs. The summer is for you to build endurance and be ready for fall workouts.

1)You need to run more miles than you ever have before. I am not saying to jog these. You run these at whatever pace feels right. If you want to run fairly fast then go ahead, but it has to be what you want. You can't force the pace on distance runs.

2)You need to have a long run during your summer. This is a key component. It should be around 20-25% of your weekly mileage.

3) Maybe do a threshold run here and there during the summer. This is not a tempo run. This is about 10-15 seconds slower than a tempo run would be. You could do a 10 minute warm up, 20 minute at threshold, and 10 minute cool down.

4) You need to be doing strides after a run at least 2-3 times a week. These around 100-150 meter runs around 95% of your all out sprint. It should be run around mile race pace. The key is to not make you tired. You should actually enjoy these because they feel good. They leave your legs feeling good after and they keep some speed in you after all those aerobic miles.

If you want, you could also do some hill sprints like you have included. The importance of that is to not build up lactate, but to put some strength in your legs.

Google Coach Jay Johnson. Look at his videos and articles. He is good at coaching high school athletes. There are many good articles that you could benefit from.

michaelchamp2112 wrote:

I am a HS runner and even I disagree with this plan. This plan looks like something you might do in the middle of the XC season with added distance runs. The summer is for you to build endurance and be ready for fall workouts.

.

What he said. But pretend I said it so I can have all the credit

Wait, I did say it nevermind

These around 100-150 meter runs around 95% of your all out sprint. It should be run around mile race pace.

So funny listening to you skeleton long distance runners talk about your "speedwork". Who dafuq runs 95% over one whole mile unless they run above a fricken 55 secon 400 (LOL). The whole point of strides are a warmup/ cooldown. I train with sprinters in the summer (I am a 2/4/8/15/16 guy) and we do strides everyday and it is not even close to all out. It is only for warm up and cooling down purposes. If you want to keep speed actually do some cross country "speedwork" like running 800 or mile repeats. But you don't really need to do the "strides" that this user is talking about. I would say just focus on endurance and once school starts up then you can get some of that cross country "speed" in.