Tinman High School XC Base Training???

Training Advice/Discussion High School

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6 years ago 04/12/2019 4:29pm EDT

This summer I am looking to run a lot for XC and I have been looking at all of the Tinman Training’s success. Last year as a Sophomore I was able to average around 55-60 MPW on mostly soft terrain (Dirt, Gravel, Grass) and I ran a 17:49 for 5k. This summer I am looking to run around a 16:30 on 60-70 MPW, but I have a lot of questions about how to structure a summer plan that incorporates Tinman philosophies. Here is my best guess of how I should do it:

Sunday: 90 Min. Long Run

Monday: 20 Min. Tempo Run & 30 Min. Easy Run

Tuesday: 60 Min. Easy Run

Wednesday: 60 Min. Easy Run & 30 Min. Easy Run

Thursday: 60 Min. Easy Run

Friday: CV Workout & 30 Minute Easy Run

Saturday: OFF

Please tell me if I’m off and what I could change to the plan. I’m not sure if CV should be done during the base phase or not. Should I run 7 days a week instead of 6???? Any help or criticism would help me a lot!

6 years ago 04/12/2019 7:24pm EDT

re: brownrunner986

Tinman really believes in doing 7 days a week, if you don't want to up your mileage you could eliminate 2 of your doubles and do 60 on Sunday or eliminate 1 and do 30 on Sunday. Also make sure you do 4-6 15 second strides(3200-5k pace) on non workout days.

6 years ago 04/12/2019 8:32pm EDT

re: brownrunner986

Your rest days are kind of on the wrong days, but the idea is right for what kind of hard days. He says an easy effort long run requires 1 easy day, a tempo requires 2 and a CV workout requires 2/3 depending on the difficulty of it. So a sample week would look like:

S- Long Run

M - Easy

T - CV

W - Easy

Th - Easy

F - Tempo

S - Easy

S - LR

M - Easy

T - Tempo

W - Easy

Th - CV

F - Easy

S - Easy

Also, +1 to what the other guy said.

Good luck with tinman! He got me to a 6 second pr in the 1600 and 800 in my season opener!

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