High School Senior Training Log

First week of training that I am posting was a follows.

M:1.5 mile warm up, 3x(10 second hill sprint,20 seconds rest,200 stairs,1km cool down) 4 miles total

T:20 minute am swim

3 mile easy run at 8:21 pace

W:5k race in 19:20.

3.5 miles total

T: 15minute am swim

1.5 mile run at 8:14 pace

F: complete rest day

S:7.5 mile long run at 8:52 pace

S:3 miles easy

Total: just under 23 miles this week. up from 20 miles the week previous. This was the third week into the cross country season, and i am slowly building my mileage up. my pacing during the 5k was terrible, ended up going 30 seconds slower on the third mile than the first. (6:25,5:55 respectively). long run felt like a nice easy effort, although my calves are extremely sore today. could be due to wearing different shoes than normal. I have a 6k race this wednesday and I am hoping to go sub 25 minutes

Tapering week before zone finals this wednesday.

Mon: 3x500m hilly spring with 2 minutes active recovery. 3 miles total

Tues: 20 minute am swim

4 miles easy at 8:15/mile

Wed:6k race in 26:30

Thurs: 2.6 miles easy

Fri:off

Sat:3 miles easy at 8:39/mile

Sun:off

Not sure if this is too light for a taper week, i guess i’ll see at the race this wednesday. let’s felt really good this week.

Your mileage is way too low. Go for time, not distance. You can easily build-up to running 60 minutes a day. Throw in a weekly Long Run & watch your times greatly improve.

Then, you want to taper from 20MPW!?!

I 100% agree that I have to run way more, I jut didn’t want to do anything my body wasn’t ready for yet. As for the taper, that was under my coaches instruction, and I can see it may have been beneficial to run more that week. Thank you for the tips

This last week that was as follows is pretty much the most i’ve run in a week before.

Mon:2.9 easy at 8:11/mile

Tue:15 minute swim a.m.

4.1 mile run easy at 8:14/mile

Wed:1.5 warmup

6k race in 27:30

Thu:20 minute swim a.m.

3.5 miles easy at 8:19/mile

Fri:off

Sat: 7 mile moderate long run at 7:50/mile

Sun:5 easy at 9:07/mile

although this weeks 6k was a minute slower than last week, the course was really slippery and muddy and it felt like a harder effort than the week before. ended up qualifying for xc provincials this coming saturday so excited about that. the long run this week was faster than expected and didn’t feel super hard, around 28 total miles for the week.

this past week was as follows(a little late on the upload)

mon:3xmile with 5 minutes walk/jog in between. 6:17,6:23,6:04

tue:morning swim + 4.5 miles easy at 8:08/mile

wed:off

thur:morning swim + 4.6 miles easy at 8:04/mile

sat:xc provincials-ran the 6k in 25:48, was pretty average at the meet. happy with the time, but if i pushes more i could have definitely gone faster.

sun:off

around 20 miles for the week. now the fun part begins where I am going to ramp up the miles and begin building my base for track season in the spring. going to run the 1500m and 3000m races.

first week of base building.

mon:4 miles easy at 8:21/mile

tue:3 miles easy at 8:10/mile

wed:morning swim

thu:morning swim

pm-2 miles easy, 2 miles at 7:00/mile,1.5 miles easy

fri:off

sat:5 easy in am

5 mile progression in pm, last mile in 7:00.

sun:3 moderate at 7:38/ mile

just over 25 for the week, next week the plan is to break 30.