I have virtually unlimited time to train this summer and want to be fast for XC. What's the best way to do it?

Staying healthy and being able to maintain consistent training is the number one priority. My junior year of HS I had identical PRs as you do now, and with another year of HS training I improved to 16:00, 9:50, and 4:35. Granted I was still in school full time and a year younger so you can expect to improve much more than that.

I think you're right on with your past training. If you've found that it works for you then keep doing it, but increase the volume slightly each season. So if you were averaging 70mpw last year, see how you feel at 75-80mpw this summer. If you haven't started doubling I would recommend trying that as well. At first it doesn't even have to be running, rather you can throw pool sessions in the afternoon after a morning run to get your body more used to the frequency.

At this point, I don't think you should worry about weights/sauna/cross trainers. Just put in a little more volume and stay healthy and you'll see a massive improvement.

summer of malmo

You ran a 4:41 1600 without ever running faster than 5:40 pace in workouts?

You really need Summer of Malmo:

http://www.bunnhill.com/BobHodge/rtp3.htm

I would also suggest getting a job doing landscaping. It is like getting paid to cross train. More importantly, it will distract you from doing so much that you burn out this summer.

lkjd945 wrote:

You ran a 4:41 1600 without ever running faster than 5:40 pace in workouts?

You really need Summer of Malmo:

http://www.bunnhill.com/BobHodge/rtp3.htm

I would also suggest getting a job doing landscaping. It is like getting paid to cross train. More importantly, it will distract you from doing so much that you burn out this summer.

No haha, in our progression run we got down to 5:40 for the last 2-3 miles.

Our workouts were usually 16 x 400 in 71-72, 8 x 800 in 2:30, or 6 x K in 3:12 on the 1st day and 5 x mile in 5:20, 5 miles at 5:35 pace, or 10 miles at 6:00 pace on the 2nd day.

The issue you will have is that you don't want to build up your work level so high in the summer that you peak the first month of the season off a lower work level.

I'm 18 years old, 6' tall 145lbs, have been running for a little under 2 years and have the following PR's

5K (cross) - 16:31

3200m - 10:03

1600m - 4:41

This past year I was running about 70 miles per week with 2 workouts per week, a long progression run (10-12 miles starting at 7:30/mile and ending at ~5:40/mile) and a 13-16 mile long run.

This tells me you need to increase the pace of your training runs. You need to get comfortable training at a high level. You obviously have done some work, either you are training at a slow pace which make the mileage worthless or your PRs reflect a lack of speed. I'd definitely incorporate a speed session once a week. You could do 10x200 in the middle of run, or do 8x400s with a 5-6 mile run after. Definitely start lifting weights with a focus on legs.

As someone already suggested, the Summer of Malmo--properly adapted for your particular situation (mileage, etc.)--will get you to September in great shape to *start* your specific training for cross country.

Different things work for different people, but a small wrinkle to the SofM that a lot of folks find helpful is to run some of your sessions (most likely your distance runs) over hilly courses. You should go easy with this at first, if you've been mostly/entirely on the flat during track season, and then gradually/progressively increase the hilly stuff as the summer progresses.

Don't go nuts with the hills, though--the keys are still the sessions (on the flat) that Malmo recommends.

Blahbaba wrote:

This tells me you need to increase the pace of your training runs. You need to get comfortable training at a high level. You obviously have done some work, either you are training at a slow pace which make the mileage worthless or your PRs reflect a lack of speed. I'd definitely incorporate a speed session once a week. You could do 10x200 in the middle of run, or do 8x400s with a 5-6 mile run after. Definitely start lifting weights with a focus on legs.

Bad advice all around. For an incoming college freshman the last thing you want to worry about is increasing intensity on easy/recovery days. Mileage isn't at all worthless just because it is run at a certain pace. What is the point of lifting weights with focus on the legs? So the OP can squat a few reps in the middle of a track race?

There are some terrible suggestions on here. For what's worth, I ran at a well known D1 school. Sure I only ended up running a 4:10 mile but I'd like to think I gleaned something from the all americans i trained with. I'd suggest the following in order of importance.

1) Find someone to run with.

2) Slow down and even pace your runs. You're ending them way too fast. 20 minute tempos for the last month of the summer. Again, even paced.

3) Shoot for 80 MPW. No more than 85 MPW.

4) If you're feeling tired slow down your run pace/take a rest day.

5) Don't lift at all. It's a waste of time. Especially if you aren't injury prone.

One other thing, get a job/take summer school. Don't do landscaping it'll tire you out but you do need something to do besides train all something or else you'll over train.

If your plan is just to train your brains out, you will go crazy overthinking every little decision you make. Do something fun too. Maybe take a vacation? All work and no play makes Jack a dull boy.

He will be working for the rest of his life. I would be better to run as much as possible and REST as much as possible.Doubles with naps, proper nutrition, sitting around between runs watching movies, etc.What's with the Protestant Work Ethic thing?The reason Kenyans are so damn good is because they DON'T WORK when they are in training.

somedude wrote:

One other thing, get a job/take summer school. Don't do landscaping it'll tire you out but you do need something to do besides train all something or else you'll over train.

The past two poster totally ignore your PRs and the mileage your body has already adapted to handling.

I never suggested doing "recovery" runs hard, but incorporate a faster pace into your runs, "long slow runs make long slow runners". That doesn't mean run 5 min pace but it doesn't mean jog either. The idea is that distance is just one facet of "total work", intensity is an another. I don't want you to be blown away in the fall.

Also, based on your PRs you lack some leg speed, some track work will help improve that if you incorporate it into your weekly routine.

And yes, based on your PRs you need to add leg strength. Lift or body weight exercises and don't ignore the legs. Your top guys many not need to lift legs because they already have the minimum leg strength, you obviously do not.

Blahbaba wrote:

The past two poster totally ignore your PRs and the mileage your body has already adapted to handling.

I never suggested doing "recovery" runs hard, but incorporate a faster pace into your runs, "long slow runs make long slow runners". That doesn't mean run 5 min pace but it doesn't mean jog either. The idea is that distance is just one facet of "total work", intensity is an another. I don't want you to be blown away in the fall.

Also, based on your PRs you lack some leg speed, some track work will help improve that if you incorporate it into your weekly routine.

And yes, based on your PRs you need to add leg strength. Lift or body weight exercises and don't ignore the legs. Your top guys many not need to lift legs because they already have the minimum leg strength, you obviously do not.

How can you tell based on the OPs PRs what their leg speed is like as well as whether or not they need to "add leg strength"? It sounds like you're giving recommendations to simply do activities to say you do them, rather than look at the purpose of training and the adaptations you want to achieve.

I'd recommend giving the "Why I Sucked In College" article a read if you haven't already. Here:

Get a job you damn bum.

Yes, basically just follow "Why I Sucked in College."

Blahblah,

Lifting weights & intervals = more XC leg speed? What? Really?? Because Asbel Kiprop looks like a deadlift, squat machine kinda guy.

If you need training pace guidelines, get/google Jack Daniel's book.

Blahbaba wrote:

The past two poster totally ignore your PRs and the mileage your body has already adapted to handling.

I never suggested doing "recovery" runs hard, but incorporate a faster pace into your runs, "long slow runs make long slow runners". That doesn't mean run 5 min pace but it doesn't mean jog either. The idea is that distance is just one facet of "total work", intensity is an another. I don't want you to be blown away in the fall.

Also, based on your PRs you lack some leg speed, some track work will help improve that if you incorporate it into your weekly routine.

And yes, based on your PRs you need to add leg strength. Lift or body weight exercises and don't ignore the legs. Your top guys many not need to lift legs because they already have the minimum leg strength, you obviously do not.

Yes, I definitely lack leg speed. I had the slowest kick on my HS team by far, despite being the 3rd fastest distance guy. What exercises should I do to develop more speed?

Also, if it matters, I'm going to a VERY large D3 school with (at least under the old coach) a very good XC/TF program. I've been looking at the times that some of their guys have been running, and I'm honestly amazed that their former coach reached out to me. I feel like I'm going to be the slowest one there by far. (Most of them run sub 15:30 for 5K; Slowest guy I saw was 16:24, but he had run 15:49 in the same season.) This is why I really want to improve over the Summer.

Getting a job is not about Protestant work ethic it is to keep a crazy freshman from doing too many worthless crunches. Landscaping will tire him out during the beginning of the summer but once he gets used to it, when he stops, he will have lots of extra energy for fall practice. It's almost like people on here comment on things they haven't tried....

I think your 'goals' for amount of distance per week - are short of the mark (which is my typical assessment of most guys) - I would follow SOMs tenet of starting double wkouts. And I would .... well SOM has most of bases covered.