Is this good summer training?

Racehorse wrote:

EvanM wrote:

Seems like a lot of miles. My coach says that I should stick with his plan.

The dude was 27. Nobody in HS should do even half those miles unless they are a seasoned senior with a solid base from Jr. High on. HS kids can get up to 60 miles a week and be just fine. The younger you are, the fewer miles you should so.

What you should replicate from his summer are the tempo runs, and possibly adding in doubles two to four times a week...but only if you have a base from three or more years of running.

Oh, and just go six days a week.

So you're saying that when people recommend doing the summer of Malmo they really want you to do the exact same mileage as him? If so, how can I give myself the flu for one week to replicate him better?

This is excellent advice.

My coach says that the sprints and weights will keep me injury free. He doesn't like criticism very much so idk if I should tell him any of these reasons.

EvanM wrote:

Racehorse wrote:

The dude was 27. Nobody in HS should do even half those miles unless they are a seasoned senior with a solid base from Jr. High on. HS kids can get up to 60 miles a week and be just fine. The younger you are, the fewer miles you should so.

What you should replicate from his summer are the tempo runs, and possibly adding in doubles two to four times a week...but only if you have a base from three or more years of running.

Oh, and just go six days a week.

So you're saying that when people recommend doing the summer of Malmo they really want you to do the exact same mileage as him? If so, how can I give myself the flu for one week to replicate him better?

SOM doesn't tell you to run any amount of mileage. Also, what Bob Hodge posted in the link is from my training logs. It is not SOM, and has nothing to do with SOM.

The idea of SOM is to just get out and run consistently, add a tempo, a little speed work once a week without going full force. Adding a double a couple times a week as you develop your base is a decent idea... no effort above about 80%. No running to exhaustion over the summer. The goal is to hit the actual XC season fresh, loving running, and ready to do faster workouts.

Gotta be honest, I know a lot more cases of kids getting injured from doing too much speed work without building a solid, easy base first. You'd be better off easing up in the early summer especially and picking up easy mileage (with some quick stuff thrown in), than sprinting now and burning out by the time post season rolls around. Has your coach had successful seasons in the past using his method?

EvanM wrote:

My coach says that the sprints and weights will keep me injury free. He doesn't like criticism very much so idk if I should tell him any of these reasons.

I think weights are good, and sprints are good too but this seems like too much sprinting. Are you actually training with your coach or just following a plan he gave you? I'm not encouraging you to say anything to him, especially if you don't think he'll react well. If you have to actually train with him, that's tough-- you can modify some of them without him necessarily noticing (for example, alternating tempo pace and easy pace instead of running any mile pace reps) but yeah, you'll be pretty limited.

There's an argument to be made for doing workouts at a faster pace instead of tempo pace, but it's pretty much indisputable that you typically want to avoid back to back quality days (workouts + long runs). And if you do have them back to back, typically you'd adjust the recovery proportionally (if you have two back to back quality days, you should probably take two days to recover).

Here's some more information:

EvanM wrote:

Racehorse wrote:

The dude was 27. Nobody in HS should do even half those miles unless they are a seasoned senior with a solid base from Jr. High on. HS kids can get up to 60 miles a week and be just fine. The younger you are, the fewer miles you should so.

What you should replicate from his summer are the tempo runs, and possibly adding in doubles two to four times a week...but only if you have a base from three or more years of running.

Oh, and just go six days a week.

So you're saying that when people recommend doing the summer of Malmo they really want you to do the exact same mileage as him? If so, how can I give myself the flu for one week to replicate him better?

You could always inject yourself with the vaccine.

As to what others mean about SOM, it is anybody's guess. To read the polar opposites on this forum, I would say there are plenty who would advocate 100+miles per week.

Our team has practices for every run we do all summer.

Bump

Training This Week:

M: 1mi w/u, static, dynamic, 8k moderate hilly run, static, abs

T-AM: drills, 16x110m w/ 30sec rest and weights w/ football players

T-PM: 1mi w/u, static, 7mi recovery, static

W: 4-6 miles fartlek consisting of 400 easy, 400 medium (slightly slower than tempo), 400 hard (mile pace), 1 mile c/d, static, abs

T-AM: drills, 6x110m w/ ~25sec rest and weights w/ football players

T-PM: 1 mile w/u, static, dynamic, bleachers (like 6 rows tall) for ~15min, ladder wkout: (1/2 lap, 1/2 lap recovery, 1 lap, 1/2 lap recovery, 2 laps, 1 lap recovery, 3 laps, 1 lap recovery, then all of that backwards), 1 mile c/d, static

F: we're supposed to take off

S: 1 mile w/u, static, 8-10mi long run, static, abs

S: OFF

1/10

Would be 0/10 but you got good number of replies.

trollolololol wrote:

1/10

Would be 0/10 but you got good number of replies.

This is not a troll. This is actual summer training done by a team.

Bump

...

It's June. Just run baby.

Add in a fartlek/tempo, strides & a long run and you are good to go. Maybe pick up the last few miles of a run once a week or do a local race.

This is some of the worst "training" for distance running I have ever seen. Your insane amount of short sprints will burn you out and won't help your endurance at all. Run 70 mpw over the summer. Drop it to 45- 50 during the fall and hit the track twice a week for 1ks and miles. Simple. Your coach sounds like he was a 400m runner or something, he's clueless.

Racer/HobbyJogger wrote:

This is some of the worst "training" for distance running I have ever seen. Your insane amount of short sprints will burn you out and won't help your endurance at all. Run 70 mpw over the summer. Drop it to 45- 50 during the fall and hit the track twice a week for 1ks and miles. Simple. Your coach sounds like he was a 400m runner or something, he's clueless.

How should I break it to my coach that doesn't like criticism? We've had a decent amount of "success" from a lack of competition so he thinks that the program works.

Bump

ShiRuns wrote:

Has your coach had successful seasons in the past using his method?

My team was mediocre but had success at the state level due to a lack of competition so my coach thinks that the program works.

Bumpp