50-60 mpw summer training schedule

high school xc training wrote:

Monday:

AM: 8-12 mile long run

PM: 3-5 mile slow easy run soft surface

Tuesday:

6-8 miles moderate pace

Wednesday:

AM: 3-5 miles easy

PM: (4-5 miles 30 sec slower than 5k race pace, 6-7 miles 45 sec slower, 8-10 miles 60 sec slower), 4-6 strides

Thursday:

1.5 mile warmup, drills, 10-20 hill repeats, 1.5 mile cooldown

Friday:

6-8 moderate pace run

Saturday:

8-10 long run

Sunday:

rest

thoughts?

Why not run on Sunday, and double most days? Why have the two faster days back to back?

AM Run

PM Run

Mon: Moderate (10-12 miles) Faster long runs are a game changer

Tue: Easy (8-10 miles)

We’d: Tempo (6-10 miles)

Thu: Easy (8-10 miles)

Fri: Easy (8-10 miles)

Sat: Moderate (6-10 miles) over hill course

Sun: off or one easy run

You can double any day but at 50-60 mpw it’s unnecessary to double on a long run day (for you that’s Monday)

You can do strides and/or short hill sprints after any run

Planks, bridges, burpees will keep you healthy and get you strong. Do them as often as you can.

The artist formerly known as wrote:

Mon: Moderate (10-12 miles) Faster long runs are a game changer

Tue: Easy (8-10 miles)

We’d: Tempo (6-10 miles)

Thu: Easy (8-10 miles)

Fri: Easy (8-10 miles)

Sat: Moderate (6-10 miles) over hill course

Sun: off or one easy run

You can double any day but at 50-60 mpw it’s unnecessary to double on a long run day (for you that’s Monday)

You can do strides and/or short hill sprints after any run

Planks, bridges, burpees will keep you healthy and get you strong. Do them as often as you can.

I like this a lot, but I'd like to note that every run could be done on hills to get you stronger. Along with that, light trails aren't a bad idea to keep everything working smooth.