lkjs38794 wrote:
Why didn't any of you do a Summer of Malmo?
http://www.bunnhill.com/BobHodge/rtp3.htm
FWIW, my son did something very similar to SoM.
Similarities: 100 mpw, several doubles per week, 2 quality workouts per week (1 of them being an extended tempo), some strides, ran with like ability runners
Differences: Did NOT do the 1200 to 2000m repeats or the 16 - 24 150 to 300m repeats. Did do a progression run and a long run (in addition to the tempo). Strength training.
Don't know if it's better or worse than SoM, but my take is that his coach wanted him to be building a base. They'll do the sharpening work (i.e., 1K to 1M repeats) now that's he's back at College, training with the team.
I think that this is smart and I'd recommend something similar to runners during summer training. Don't just jump into SoM week 1. Build a base, then add tempos, progressions, fartleks, cruise intervals, etc. to the mix. Always stay in touch with your speed via striders. Do a long run 1X/week. Double as often as you can.
Do NOT do a lot of speed work (e.g., 16 - 24 150 to 300m repeats) early in your training cycle.