Summer Training/predict 5k

High School Running High School Training

9 years ago 06/13/2014 8:16pm EDT

Hi I am going in to my senior year of high school. This year I ran 17:15 in xc and 10:00 for 2 miles and 2:06 for 800 in outdoor. I ran 50 miles a week last summer averaging 40-45 and then ran around 40-45 in season and 50 at the beginning of seasons when I wasn't racing every week. This summer I have 11 weeks and I want to build up to 60 mpw and stay there for most of August (last 4 weeks of summer training). What is a safe build up starting at 35 miles per week? I was thinking of starting fartlek's and tempos in early July is this too early? Also how fast do you think I can run for xc?

Thanks!!

9 years ago 06/15/2014 9:47pm EDT

re: runner5673

I say you start a little lower than 35 a week start at like 25 a week. You should move up 10%. Also look at quality of the miles dont make them to slow or to fast. Set a goal for a time i suggest since its senior year try to get to as close as 16 as possible. I think you can do it if you stay motivated and healthy.

9 years ago 06/16/2014 5:00am EDT

re: runner5673

This should be your build up:

35, 39, 43, 35, 47, 51, 55, 47, 60, 60, 60.

Presuming you are doing no other hard sessions, you should do a tempo and an interval session every week. Just take them easy, finish up feeling like you could have done the session twice. Take long recovery between intervals and do them fast. You don't want to become a plodder and lose that 800 speed.

This shouldn't be very hard if you were doing 45 a week during track including a lot of hard workouts. You should return to school next year with a great aerobic base hungry for harder work.

9 years ago 06/16/2014 10:31am EDT

re: runner5673

What do you think of this build up?

35,45,50,55,45,55,60,60,45,65,65

Thanks!

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Summer Training/predict 5k

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