Summer XC Mileage

Build up to 80, with doubles. Jog them till you feel comfortable enough to go a bit faster. Doing this helped me PR every race this season. Good luck!

My motivation in high school was to be the best on the team. We all ran the same workouts, the biggest thing I could change on my own was offseason miles.

My first xc meet I ran 20:05 and like 7th on the team. I pushed and ran more on the weekends and ended up 18:13 and 3rd on the team. Next season I started 3rd and ended #2 runnIng 17:35. Jr year even though we always ran within a sec of each other in workouts I was consistently #1 and ran 16:16. Sr year I ran 15:53. Frosh thru Jr year my team competition was the same. Once I started Jr year as #1 I set my sights on the conference then sectional, regional, semistate and state.

Figure out what you are doing now and the results then do more.

Alan

Tdodd22 wrote:

I do down weeks already, I will probably go down to around 45 for down weeks, not too low because it makes me feel as if i got no benefit from that week

You acknowledged you need to train a lot more in your opening post & you've indicated 45 is about as low as you'll go for down weeks. You've also posted two different threads, but you seem to be resisting the very advice you are asking for.

So, it sounds like you will be a junior in high school. I would say 60 mpw is plenty w/a goal of moving to 70-80 by senior year. Alan has laid out a solid plan. Or, just run the 1000 mile summer. If the summer is 13 weeks, that's 77 mpw, so something like:

M: 4/7 easy

T: 10 w/4-5 mile tempo not too hard

W: 4/7 easy

R: 10 w/very short hill sprints

F: 4/7 easy

Sa: 10 w/striders &/or bounding drills.

Su: 14 easy

Don't push the "harder" days, just run controlled. Also, work in some weight lifting or core. You probably won't jump right into a plan like this as you will start lower and finish higher toward the end of summer. This is a good goal and plenty of training. You could also wait and do it before senior year. If you stay relaxed and consistent, you won't get injured.

TDodd22 wrote:

I was thinking something like this,

...

That's a reasonable schedule. You probably want a plan more than a schedule, because you don't really know how you'll be feeling ten weeks from now.

The only change I'd suggest would be to do your 200s faster, working up to all out, with much more recovery than 200m jog. And I'd rotate it with some short hill repeats on a fairly steep hill, again with full recovery.

As long as you get in plenty of easy mileage and a bit of speed, and be consistent all summer, you'll get better.

The strides would be around 35-37 seconds per 200, but that means im building up to 50m, then, slowing down after 150m, so that 100 in the middle should be 15-20 seconds.

How does the Bob Hodge base training change for a hs girl wanting to make the same jump?

in terms of maximum training volume I allow for my kids (in singles):

Freshman - 4 hours

Soph - 5 hours

Junior - 6 hours

Senior - 7 hours

Depending on the pace, this may mean ~30mpw for freshman and up to 65 for a senior. But it avoids the pitfall of a runner increasing pace too quickly without also increasing overall volume.

A week for a senior may be:

M - 40 minutes

T- 75 minutes with 20-60 second intervals

W - 40 minutes

T - 75 minutes with 2-4 minute intervals

F - 40 minutes

S- 90 minutes

S - 40 minutes

But every 3-4 weeks I like a 7-day cycle where the volume is more or less even during the week. I.e. 60 minutes every day.

It may be a little less sexy than just saying run 70-80 mpw, but if they plan on running in college, it gives them something upon which to build.

60-65

If you do take down weeks, they shouldn't drop below 45 when you're at peak mileage.

What does "depending on whats needed" mean?

Summer Training (65-75 mpw)

Mon: long run (build up to 120 mins. @75% heart rate) pushups

Tue: 30-40 mins. am / 40-60 mins. pm (both @70% heart rate) Also, strides or short hill sprints

Wed: Tempo Run (20-25 mins. @88% heart rate) w/ 10-20 min. warm up (include strides) and cool down. Pushups

Thu: long run (build up to 90 mins. @70% heart rate)

Fri: same as Tuesday + pushups

Sat: Steady State Run (40-60 mins. @ 80% heart rate) w/ 10-20 min. warm up (include strides) and cool down

Sun: off or 30-60 mins. @ 70% heart rate

Lenny Leonard wrote:

in terms of maximum training volume I allow for my kids (in singles):

Freshman - 4 hours

Soph - 5 hours

Junior - 6 hours

Senior - 7 hours

Depending on the pace, this may mean ~30mpw for freshman and up to 65 for a senior. But it avoids the pitfall of a runner increasing pace too quickly without also increasing overall volume.

A week for a senior may be:

M - 40 minutes

T- 75 minutes with 20-60 second intervals

W - 40 minutes

T - 75 minutes with 2-4 minute intervals

F - 40 minutes

S- 90 minutes

S - 40 minutes

But every 3-4 weeks I like a 7-day cycle where the volume is more or less even during the week. I.e. 60 minutes every day.

It may be a little less sexy than just saying run 70-80 mpw, but if they plan on running in college, it gives them something upon which to build.

This is a good plan. I like it. Do your guys ever double?

M- 50 min E

T- 65 min E

W- 40 min E

Th- 65 min E

F- 45 min E

S- 90 min LR

Su- 45 min E

I think this would be a lot better for general runners due to the consistency and also that they aren't running two 10 milers in the middle of the week, then running another 12-13 for a long run

TDodd22 wrote:

M- 50 min E

T- 65 min E

W- 40 min E

Th- 65 min E

F- 45 min E

S- 90 min LR

Su- 45 min E

I think this would be a lot better for general runners due to the consistency and also that they aren't running two 10 milers in the middle of the week, then running another 12-13 for a long run

You need to spend more time running and less time writing down schedules.