HS training for next 2 months

Build the mileage up. Don't go out and do 60 next week, but build to it at a comfortable pace. Make sure your easy days are pretty easy, add some hills and strides most days. Your only real workout should be a harder distance run, like a 60 minute tempo.

If you're doubling, keep them to 3 or 4 miles, a few times a week, at first.

Do a lot of core work and drills, make sure your form is very efficient.

Get plenty of rest. Now is not the time to be staying up late for no reason.

Once you get closer to XC season you'll feel the benefits, but keep the mileage up or go even higher. Don't taper or start racing your distance runs until the end of the season.

Remember, you have time to build up to your peak training, take it steady but don't be afraid to put in the work.

TY brother. last quote will def stick with me

Consistency is more important that mileage for you at this point. What is the highest weekly that you've run for a 4-6 week stretch without any repercussions (i.e. getting hurt, poor race performance, can't hit workout slits)?

Base isn't about the highest mpw that you can hit. It's about building and maintaining a foundation from which you can then continue building. I will argue that you're better off with a rock solid 40 mpw that you would be with really pushing the envelope and peaking at 60, while having some setbacks along the way. If you run 40 mpw for 12-16 weeks (with an occasional recovery week), I promise you will improve.

Consider that you improve through adding a stress (training/workout) plus recovery. When you add lots of new things all at once, the recovery part gets harder. So increasing mileage while adding tempo runs, core work, weights, plyos, hills, tempo runs, etc. is challenging for a young runner to adapt to.

I would recommend a solid, consistent level of mileage. Don't double. If you're doubling as a soph, then you're running too much mileage. Work on form with all of the standard dynamic drills. Be attentive and focused with them. They are not just another thing to get through; they are important on their own. If you have time to do them every day, then do it. Otherwise 3x week. If you don't know the drills, reply and we can send links. I wouldn't worry about "workouts" but when you feel good run a little faster. When you feel tired, run a little slower. 4-8x 50-100m strides at the end of runs is really good, especially if you feel like you were slowing down at the end.

Final thoughts - think about where you want to be the next few years. If you are running 60 mpw this summer, what are you going to do the next 2? 70-80, 80-100? Give yourself room to grow. You can't swallow the ocean in one gulp.

Monday

- 35-60 minute easy run (no faster than 5k current fitness +2 minutes per mile)

- 3-6 x 150m acceleration (50-50-50) with full recovery, last 50 meters near max speed, focus on relaxed arm carriage, fast arm stroke, knee drive, hip to chest arm swing

Tuesday

- 60 minute progression run, don't worry about specific paces/heart rate zones, just let your body tell you what to do, find the flow, aim for "comfortably hard" effort, probably start at around current 5k race pace + 60s and try to work down to 5k pace + 30s

- strength training, injury prevention drills, foam roll

Wednesday

- 35-60 minute recovery run

Thursday

- 35-60 minute easy run (5k pace + 2 minutes per mile)

- 3-8 x 100m strides timed, start at mile effort, by the last couple be running 400m race effort, focus on good relaxed form

Friday

- 60 minutes of running with hill repeats, around 30s in length, run at mile effort with jod down the hill recovery, continuous running, build up to 20 reps

- strength training, injury prevention drills, foam roll

Saturday

- build up to 90 minute long run, easy effort, just enjoy the run

Sunday

- take the day off or go for a 30 minute jog

If you do this until cross country season consistently and don't get hurt, you will be significantly better than you've ever been, guaranteed.

I’ve been doing some actual workouts given to us by our coach during this time, should I stop doing these and focus on base building?

Depends what kind of workouts he is giving you.

If he is assigning lots of VO2 max work or lots of goal pace work (intervals at 3k-5k pace), then certainly do not listen to him.

However, if he is assigning lots of tempo and hill type workouts, then by all means listen to him.

Just don’t “go to the well” at all in workouts for awhile. 99% of your workouts should be “comfortably hard” or 85% effort. Focus more about increasing volume, rather than increasing intensity.

Distance runs and strides go a long way.

No. Listen to your coach. If your coach is taking time and effort to give you workouts and communicate with the team, then trust that they have your best interest in mind. However, it's always a good idea to talk to your coach about the long term plan and/or the purpose/goals of particular workouts.

Ballakingmod wrote:

I’ve been doing some actual workouts given to us by our coach during this time, should I stop doing these and focus on base building?

There’s a lot of good intentioned people that have no idea what they’re doing when it comes to coaching

I mean my coach was an all american in high school and d1 so I think I know what he’s doing

Then why are you asking for help on let’s run?

I am in a similar circumstance - senior year track will be cancelled

running in college next year -- 800m/1500m + XC

should I bag the 800m/1500m workouts and just focus on mileage with some tempos/hills and hard strides or should I try to somewhat simulate a track season with speed sessions

will the 800m speed be there a year from now if I forego an entire year of this type of training aimed at racing fast

thank you

I would try to undertrain a little just to be safe (1 tempo, 1 long run, 1 rest day, and 4 easy runs each week), and try to get your mileage in via singles. You can get pretty high in mileage before you need doubles, and singles allow you to have a more balanced life since you only have to worry about the one run each day.

I would recommend:

M- easy

T- easy and 6-10 strides

W- tempo

T- easy

F- easy and 6-10 strides

S- long run

S- rest day

Easy Runs: 8 miles

Tempo: 20 min warm up, 20-25 min tempo at marathon pace, 20 min cool down

Long Run: 12 miles.

After 4-6 weeks of that, increase the easy runs to 9 miles, long run to 13-14 miles, and tempo to 25-30 minutes. Then just stay there until xc.

Ballakingmod wrote:

I mean my coach was an all american in high school and d1 so I think I know what he’s doing

I agree with kat - most HS coaches got no clue what they are doing, TRAINING-WISE. They might be great at many other important aspects of being a coach - holding a team together, motivating kids, cheering them up after bad races, etc. But training and exercise physiology is an incredible complex matter with a lot of individualization needed and most HS coaches make many significant mistakes in coaching, which does not just lead to underperforming athletes and teams but also to injuries, burnouts and total quitting of the sport.

How good your coach was as a runner himself is often highly valued by organizations recruiting coaches, but is practically irrelevant for knowing how to optimally train runners. Arthur Lydiard was a 2:57 marathoner, yet revolutionized the training system. Jack Daniels was a pentathlete with mediocre running. Tinman was just a 15:30 5k guy or something. But these people have one other thing in common, apart from barely being able to make it on D3 teams - they understood physiology, the human body, and how it adapts and responds to training.

Some of the best HS coaches are overweight and probably unable to run a sub 8 mile. Tom Heath (CBA) had huge success and won 23423x best HS coach in the country and looked like the typical American non-athlete. Often, the best coaches are the ones who don't look like they were pro-runners themselves.

If your HS coach is giving you workouts, then I would be in favor of continuing with the speed sessions. Lots to be gained from working on developing your speed and mental focus even if you are not competing.

trainers daily wrote:

I am in a similar circumstance - senior year track will be cancelled

running in college next year -- 800m/1500m + XC

should I bag the 800m/1500m workouts and just focus on mileage with some tempos/hills and hard strides or should I try to somewhat simulate a track season with speed sessions

will the 800m speed be there a year from now if I forego an entire year of this type of training aimed at racing fast

thank you

You did well your sophomore year. Really, just putting in the miles between now and the start of XC season is really the most important thing that you can do right now. Consistently is key. Gradually increase your miles as the months go on. I wouldn't ever run more than 70mpw while in high school. Around July start adding some hillier workouts. In August start doing longer intervals such as repeat 800's, 1200's and 1600's. They don't need to be done on a track. They can be done on a grassy area or on trails but somewhere where you can get the same amount of time in as you would for being on the track. Maybe 2-3 times a week add in some push ups, sit ups/curls, lunges, and squats.

On 1 September you'll be good to go!