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

Karma Police wrote:

Work out a good program for you, and the mileage is whatever that adds up to.

How many time do we have to post this: Summer of Malmo !!!!!

case closed.

"I have virtually unlimited time to train this summer"

As do most folks your age. Time usually isn't the issue. Not a jab at you, just a general statement.

"What is the best way to make myself as fast as possible by September?"

My humble opinion - being as fast as possible by September should not be your goal. Your goal should be to be in good 10 mile to half marathon shape in September. You don't need to be sharp in September. Being sharp in September gets you ready to flame out by the end of the season.

miles and miles..and run on a hilly course several times a week.

Blahbaba wrote:

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.

YOU DO NOT NEED TO INCREASE YOUR TRAINING RUNS. Im at right around you. 16:13, 9:58, 4:46 and my runs are at 7:50 pace. I would just increase the mileage amd keep the easy runs easy. Drop the pace ever so often like 5 sec every couple weeks MAYBE. Just stay healthy consistent and some fartleks at half marathon pace to 10k pace.its important not to go crazy in your base or else you will set your self up for failure

A) don't listen to whomever said to do landscaping. Strenuous work / outside in the sun = BAD recovery.

B) looks like you need speed. Be sure to incorporate some legspeeds and *short* sprints into your summer training ~2-3x per week.

C) add some plyos and/or hills. This will give you strength which you later 'convert' to speed.

D) you have great mileage. I wouldn't change it too much. Perhaps 80-85 tops.

E) probably slow down some of your long runs. Your long progression run finishing at nearly 5km PR pace is way too hard for regular summer training.

Sounds like you've got potential to make some great improvements based on your foundation. You're desire to be good is probably the only thing that will hold you back (aka, too much desire/too much hard training).

As a former D1 college runner who moved out to school the summer before my freshman year, I would say build your base. Work your mileage up into the 80s with 2-3 double runs and at least one 15+ mile run a week. For workouts, I suggest power and tempo runs. 6-8 miles at what your half marathon pace would be or 4 at your 10k pace. Don't worry overly about your speed stuff (mile repeats, 800s etc) as your college coach should be focusing on base strength early in the season and if you can show up with a very strong base it will give you a huge advantage. As far as strength training goes, I suggest lots of core work and body weight type exercises. Lunges, Squats, wall sits, pull ups, push ups, triceps dips, etc. Focus on gaining strength not weight. Take time each day to stretch and foam roll your muscles. It will help you avoid wear and tear nagging injuries.

You should be working on your speed all year (this does not mean intervals or strides- those are different). Magness has a good speed development progression in his book (and his blog covers this too), and Mick Grant's book stresses this also. It isn't about lifting weights- it is about hill and flat sprints with full recovery.

get job

All I'm going to say is completely ignore anything Blahbaba says. Also Summer of Malmo is great.

Stay healthy!!! I cannot stress this enough. You're just a freshman so you've got a lot of time to improve. Just build up a nice base consisting of some progressions and tempo work. I would say no more than 80-85. Back it off if something starts to bother you. Add in some strides 3 or so times a week to keep your turnover good. Take your recovery days seriously.

Trials of miles miles of trials

I like this - except weight stuff - I'd wait a yr or so to even consider. And I like the hill training and one longer run per week. It really isn't all that complicated

Wis-Lacrosse? any Wisconsin school?

Run.

somedude wrote:

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.

I agree with this, and summer is a good time to run road races, once every week or two if possible, as a supplement to your mileage.

somedude wrote:

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.

I wonder why Asbel runs 3:27 for 1500m? Maybe cause he has the speed to run ~48s 400m fresh. Guess what is required to run that fast in a 400? Power. Strength. Explosiveness. Believe it or not speed does not come from the ability to move your legs really really really fast. It's based off how much force you exert on the ground.

Hey OP,

I'm a semi-decent XC/T&F runner around your age (I'm 18). If was you I would seriously ignore all the posters on here. They genuinely have no idea how stupid some of their suggestions are! If I were you I'd simply email my College coach and ask him what he wants me doing over summer. If you can't do that I'd suggest asking a coach you trust (maybe your HS Coach?) to devise a training plan for you to follow over summer to get you FIT for September so you can focus on getting FAST at College.

Just my two cents. Hope it goes well for ya bro! If you want to talk more drop me your email and I'll hit you up.

AM - Run

PM - Run

Repeat............

Run lots of doubles

Strength train (mostly body weight stuff)

Strides / short hill sprints

Eat a lot but try to eat healthier

Drink lots of water

Get lots of sleep

Since your planning not to work, please consider volunteering even just a few hours a week to help a charity organization or person in need.