HS Summer Training

looks like a solid plan to me

Wait what the fuk

2:31 is 5:02 pace

your 1600 is 5:07 pace

Either your 800 wasn't all out or your top speed is the most awful thing I've ever seen

It wasn't quite full out and on a very hot day but still as I said my speed is really lacking

Here is our team's malmlike schedule

http://hughsoncc.blogspot.com/2015/06/general-summer-running-guidelines-boys.html

Pretty similar to what you've got going.

CoachB wrote:

Here is our team's malmlike schedule

http://hughsoncc.blogspot.com/2015/06/general-summer-running-guidelines-boys.html

Pretty similar to what you've got going.

Thanks CoachB. I like it.

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"I play other sports and work so i will likely need to have a day off each week as I won't have time to run."

This will not help you as a sophomore. However, since this is really your first attempt at training it is a good idea. It will make your junior year much more likely to happen the way you want it to.

You should add hill sprint once a week. Start with 4x60m (or whatever you have, aim for between 40 and 80) and work up to 10. Take at least 3 minutes recovery. There will help with muscle fibre recruitment , allowing you to use your fast twitch fibres. This will in turn allow you to sprint faster and to finish races better because you will be able to access these fibres at the end of a race when the other fibres have fatigued.

The sprints must be at max intensity. Use a steeper hill if you lack strength and a shallower one if not.

Put them the day before a session after an easy run, probably on the Monday.

hillsprints98 wrote:

You should add hill sprint once a week. Start with 4x60m (or whatever you have, aim for between 40 and 80) and work up to 10. Take at least 3 minutes recovery. There will help with muscle fibre recruitment , allowing you to use your fast twitch fibres. This will in turn allow you to sprint faster and to finish races better because you will be able to access these fibres at the end of a race when the other fibres have fatigued.

The sprints must be at max intensity. Use a steeper hill if you lack strength and a shallower one if not.

Put them the day before a session after an easy run, probably on the Monday.

Thanks I'll do that as many weeks as possible for sure. The hills near my house are probably closer to 50m so would you suggest doing more or not?

Upping your mileage is always a good start. However, 13 mile doubles and 12 mile runs is not necessary for a high school sophomore. Neither is two workouts a week. You've still got a long season from August to November.

You can keep the doubles, but try lowering them down a bit. 6 and 4, 5 and 4, something from 8-10 miles. Save the 13 mile days for several years down the road.

Do some short tempos (3-5 miles) once a week. These will get you used to going fast but will not tire you out for the season.

8-10 mile long runs are enough. If you feel it's necessary, take the last 2-3 miles a bit uptempo to get a bit more out of it.

Try running 7 days a week, even if one day is short. I noticed a big improvement in my own training when I began running 7 days a week.

Strides 4-5 days a week. These will build foot strength and will get your legs used to moving quick.

Maintain your core & strength training schedule and don't get sloppy with the little details of training. These may not feel like much when you do them but they will go a long way. Ask your coach about a lifting routine that you can start over the summer and continue throughout the year.

Going from training 25-35 miles a week in the winter to 50-60 the next summer is almost doubling your mileage. Slow progression is what you need in high school.

50m is fine. The specifics aren't important, just work with what you have.

I agree, do weekly, very fast hill sprints (7-10 seconds worth). Hill sprints, tempos, doubles and you're golden.

ThatAverageRunner wrote:

I agree, do weekly, very fast hill sprints (7-10 seconds worth). Hill sprints, tempos, doubles and you're golden.

Sounds good

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Malmö, or anyone, do you have any other ideas/advice?

That may be the dumbest training plan I have ever seen, I think whoever designed it was asking for injury or mental burnout. You need to slowly progress from 30 MPW up to 45-55 MPW and make sure that you're taking easy weeks because your body is still developing. Your body needs these easy weeks because it already has a lot of stress from developing, and it really needs time to grow and adjust to the changes you are trying to put it through