HS Girl Summer Training Plan Outline needed ASAP!!!

Training Advice/Discussion High School

8 years ago 06/03/2015 2:48pm EDT

I've never posted on a LetsRun forum before but I really need some help. I'm trying to develop a training plan for a friend (girl) this summer for cross country season next fall. She has decent potential but her coaches have not given her decent training plans at all the last year so her improvement has stagnated. I figure if she is able to up the mileage this summer and incorporate a few threshold runs she should be able to drop her 5k time by at least 30 to 50 seconds (the training and mileage she was given this spring was truly shitty).

The only problem is that although I have some fundamental knowledge of xc training (I was a decent HS runner and I run for a D2 school right now) I don't know the most effective way to lay out the training. Competition and coaching for her is extremely lacking, so next year is really her last chance to make a significant impact for any potential colleges, so if anyone is knowledgeable enough to advise me on an effective training outline I (and she) would really appreciate it.

Current pbs (on about 25-30 mpw) are:

5k (xc): 20:35

1600: 5:26

800: 2:26

Thanks in advance for any help and if anybody needs clarification please ask!

8 years ago 06/03/2015 3:13pm EDT

re: ToXicity09

Summer of Malmo

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

Assuming she is going to be a senior and has run 25-30 mpw on and off for 3 years, she can run 35 mpw after a couple/three weeks of buildup. I would send her to 40 in July but if her coach isn't going to have her run that much in the fall, it won't do her much good. She needs to hold whatever mileage she reaches in the beginning of August until the middle of October even if it means adding morning and Sunday runs.

8 years ago 06/03/2015 3:17pm EDT

re: ToXicity09

She needs to drop her 5k by 1 min and her mile and 800 by 20 and 10 seconds respectively to get attention from even D2 schools.

June: 20, 25,25,30

July: 35, 35,40,40

August:45,45,50,50

In August, work in A tempo or fartlek weekly of around 5 miles total at around 6:45 pace.

8 years ago 06/03/2015 5:48pm EDT

re: br0ski

There are about 25 graduating senior girls in CA below 2:16 for 800 and about 35 sub 5:05 for the 1600.I find it hard to believe the requirements to get attention from D2 schools. With some overlap of distances run plus the fact that not all girls are going to college or have the grades to get in to a decent school, there are probably 50 college bound runners with those numbers.

br0ski wrote:
She needs to drop her 5k by 1 min and her mile and 800 by 20 and 10 seconds respectively to get attention from even D2 schools.
June: 20, 25,25,30
July: 35, 35,40,40
August:45,45,50,50
In August, work in A tempo or fartlek weekly of around 5 miles total at around 6:45 pace.

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