XC Training Question

High School Running Distance

8 years ago 07/18/2015 10:50am EDT

I have run a 4:55 mile and 10:45 two mile off of 30 miles a week for spring track and no running over the summer. I am now trying to break 17 in XC and was wondering if I am doing enough. I am running 55-60 miles a week with 2-3 doubles a week. I do strides or hill sprints after runs also 2-3 times a week. All my easy long runs are at 7:10ish and my normal long runs are a little under 7:00 pace. This is my first time training for XC over the summer so is my training plan good and does it need any changes?

8 years ago 07/18/2015 11:56am EDT

re: highschoolcrosscountryrunner

highschoolcrosscountryrunner wrote:
I have run a 4:55 mile and 10:45 two mile off of 30 miles a week for spring track and no running over the summer. I am now trying to break 17 in XC and was wondering if I am doing enough. I am running 55-60 miles a week with 2-3 doubles a week. I do strides or hill sprints after runs also 2-3 times a week. All my easy long runs are at 7:10ish and my normal long runs are a little under 7:00 pace. This is my first time training for XC over the summer so is my training plan good and does it need any changes?

Your summer goal should be to get fit enough to do hard workouts and then races in the fall. What you're doing sounds like you're on the way to that. Just keep getting out the door consistently.

8 years ago 07/18/2015 9:02pm EDT

re: highschoolcrosscountryrunner

Sounds good, feel free to run doubles even more frequently if you chose to do so. It can help more than you would expect. Other than that just make sure you get the basics in, ie. tempos and long repeats slightly faster than tempo pace. Recovery for repeats should be an easy 400 jog. Just make sure you are fresh for the actual XC season.

As always, I feel this deserves a place in any HS XC training thread.

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

(SOM)

8 years ago 07/18/2015 10:01pm EDT

re: highschoolcrosscountryrunner

Congrats. You are doing great. If you keep it the way you have it you will be fine.

2 changes I would recommend are: Keep the miles at 55-60 and drop the doubles. I do not recommend doubles unless you are over 70 mpw. You will get a lot more out of running singles on 55 mpw. Running 5 in the AM and 4 in the PM is not as good IMO for a distance runner than just running 8 in the AM

I would add one tempo run per week. It could be 2 easy/4 @ 6:05 / 2 easy or you could modify it on the track doing 2 easy/ 4X1600 at 6:04 with 60 sec rec / 2 easy.

A nice 55 mow may look like this:

M - 5 easy (7:45)

T - 8 fairly easy (7:10 or so)

W - 2 warm up / 4 @ 6:05 / 2 cool down

Thur - 8 fairly easy (7:20 or so)

F - 7 easy - 7:45 finish with 6X20 sec strides

S- 11 fairly easy - around 7:30

SN - 8 easy - 7:45 finish with 6X20 sec strides

Easy runs run how you feel keeping it between 7:00 - 7:45 -

Good Luck

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