Post Your Summer Training Goals/Plans If You've Got Them

[Filipe]

Week 1 (30 miles):
15-May Long run 6
16-May Easy run 4
17-May Hill run 4
18-May Easy run 5
19-May MP run 3
20-May Easy run 4
21-May Easy run 4

Week 2 (33 miles):
22-May Long run 6
23-May Easy run 5
24-May MP run 3
25-May Easy run 5
26-May Hill run 4
27-May Easy run 5
28-May Easy run 5

Week 3 (36 miles):
29-May Long run 7
30-May Easy run 5
31-May Hill run 4
1-Jun Easy run 6
2-Jun MP run 3
3-Jun Easy run 6
4-Jun Easy run 5

Week 4 (39 miles):
5-Jun Long run 8
6-Jun Easy run 6
7-Jun Hill run 4
8-Jun Easy run 7
9-Jun MP run 3
10-Jun Easy run 5
11-Jun Easy run 6

Week 5 (30 miles):
12-Jun Long run 6
13-Jun Easy run 5
14-Jun Easy run 3
15-Jun Easy run 4
16-Jun Easy run 3
17-Jun Easy run 4
18-Jun Easy run 5

Week 6 (39 miles):
19-Jun Long run 8
20-Jun Easy run 4
21-Jun Hill run 5
22-Jun Easy run 7
23-Jun MP run 4
24-Jun Easy run 6
25-Jun Easy run 5

Week 7 (43 miles):
26-Jun Long run 9
27-Jun Easy run 6
28-Jun MP run 4
29-Jun Easy run 7
30-Jun Hill run 5
1-Jul Easy run 6
2-Jul Easy run 6

Week 8 (47 miles):
3-Jul Long run 10
4-Jul Easy run 7
5-Jul Hill run 5
6-Jul Easy run 8
7-Jul MP run 4
8-Jul Easy run 7
9-Jul Easy run 6

Week 9 (52 miles):
10-Jul Long run 10
11-Jul Easy run 8
12-Jul MP run 5
13-Jul Easy run 9
14-Jul Hill run 6
15-Jul Easy run 7
16-Jul Easy run 7

Week 10 (39 miles):
17-Jul Long run 8
18-Jul Easy run 4
19-Jul Easy run 5
20-Jul Easy run 7
21-Jul Easy run 4
22-Jul Easy run 6
23-Jul Easy run 5

Week 11 (52 miles):
24-Jul Long run 10
25-Jul Easy run 7
26-Jul Hill run 6
27-Jul Easy run 9
28-Jul MP run 5
29-Jul Easy run 8
30-Jul Easy run 7

Week 12 (57 miles):
31-Jul Long run 11
1-Aug Easy run 9
2-Aug MP run 6
3-Aug Easy run 10
4-Aug Hill run 6
5-Aug Easy run 7
6-Aug Easy run 8

Week 13 (63 miles):
7-Aug Long run 12
8-Aug Easy run 9
9-Aug Hill run 8
10-Aug Easy run 10
11-Aug MP run 7
12-Aug Easy run 8
13-Aug Easy run 9

Week 14 (69 miles):
14-Aug Long run 13
15-Aug Easy run 10
16-Aug MP run 8
17-Aug Easy run 12
18-Aug Hill run 8
19-Aug Easy run 9
20-Aug Easy run 9

----------------------------

This training is the beginning of my training to build up to 100+ miles a week, culminating in the OKC Marathon next April 30.

The MP runs are runs at about 6:30 pace, my goal pace for OKC. They aren't going to be the full distance that is listed, I'll use the first and last miles as warmup/cooldown and run the middle miles at that pace.

The hill run will be a run focusing on strength, and probably done on a treadmill, as Oklahoma is pretty well flat.

Most runs will be done on trails or soft ground and in flats.

----------------------------

Week 1: 30
Week 2: 33
Week 3: 36
Week 4: 39
Week 5: 30
Week 6: 39
Week 7: 43
Week 8: 47
Week 9: 52
Week 10: 39
Week 11: 52
Week 12: 57
Week 13: 63
Week 14: 69
Week 15: 52
Week 16: 69
Week 17: 76
Week 18: 84
Week 19: 92
Week 20: 69
Week 21: 92
Week 22: 101

----------------------------

Goals:

Develop my aerobic capacity as far as I can
Get strong and fast by running distance and developing my aerobic abilities
Come back to school in amazing shape
Win a couple races when I come back to school

[jim]

3000 minutes from June to late August.

[20inchrimz]

700 miles

[jwager]

run alot

[WithStamina]

Relax - I'll be done with high school and I'm just going with the Oregon Running Club in the fall. I'll still run and do some workouts, but my mileage will probably be somewhat relaxed. I'm thinking that I'll be helping my younger teammates get going a lot of the time.

[luv2run]

Mileage: Begin at 35-40, increase by 3-5 each week until average is 55-60.

Hill workouts: One per week, something like 6x400m hill, increasing to ten repeats.

Strength workouts: Start with 2x ~1.6 miles @ about 5k race pace, increase to 3 repeats. This workout every week.
3x1600 @ 5k race pace, increasing to maybe 5 repeats.
6-7 mile hard runs, pace = 5k + 40 seconds/mile or so.
Tempo runs of 3-4 miles at a quick but not all-out pace.

Long run: Start at 8-9 miles and go up along with mileage to 12-13.

That's pretty much my plan, as of now.

[Fanya]

Run every single day (last year I believe I missed just one) and keep runs between 10-20 miles unless I'm feeling good.

Also, double more than I did last year

[Filipe]

luv2run, do you have a hill nearby that you can run that workout on?

[XCdude24]

Start of easy(usually when I start off too hard I get injured)-probably less than 20 MPW, by the end of the summer hit about 55 miles per week and stay there for a couple weeks. Maybe do a couple all-comers races, and include tempos later in the season. Also, get a weightlifting regimen. Run on different surfaces at least twice a week.

[Albatross]

Take a week off after track, start at about 40 mpw and build up to about 65 by mid July and maintain for the rest of the summer. If I feel good maybe increase mileage a little more in August. I'm moving to a very hilly area, so that should be fun; I'll probably do long hill repeats, tempo runs, and some short intervals at 5k pace.

[Homer Simpson]

theres no good hills near where i live, actually theres no hills at all where i live... what can i do besides running that will make the hills seem easier?

[Filipe]

Treadmill Hills. That's what I do from time to time, and by time to time I mean once a week.

[AzN at LARGE]

I've never really been a fan of treadmills.

I'm planning on resting after track, then starting up again at around 30 miles a week and topping out at around 60 miles. Hopefully getting in a tempo run or so every week and starting hill repeats and long intervals as the season nears.

[Beanfontaine]

week 1...60 miles total

repeat until end of summer ;)

[Turin Turambar]

Lydiard training system= 100 mile weeks.

[yeahtrack123]

2 days off from spring track
2 days just lifting and eliptical/bike

Progress from 45mpw to a consistent 4-5 week span of 75 mpw including
Long 13-15 mile runs at 6:05-6:10 pace w/ fast last mile
Progression run 11-13 miles starting from 7:30 pace getting down to 5:12-15 last mile
Hard 8-9 milers
5 by 1000m

1-2 times a week 6 by 80m sprints at 90-95% on easy days

no doubling for me

Previous Training: High of 65mpw w/ one day off (did this for 2 weeks)
13 miler at 6:45 pace w/ 5:20 last mile
7 miler at 6:00 pace
11 mile progression from 7:20 to 5:27 last mile

Sadly my 5k PR is 17:05 from last xc season, and 4:42 1600m and 10:07 3200 this track season

Hopefully next year I can get 16:10, 4:28, 9:43

[XCdude24]

I've never really been a fan of treadmills.

I'm planning on resting after track, then starting up again at around 30 miles a week and topping out at around 60 miles. Hopefully getting in a tempo run or so every week and starting hill repeats and long intervals as the season nears.
I'd actually do shorter stuff at the begining of XC season, and move up.

[Fanya]

Hopefully next year I can get 16:10, 4:28, 9:43

**** man, make it 15:59. Why not?

[runshorty05]

Week off after track, half-marathon July 10, not sure what after that.

[luv2run]

luv2run, do you have a hill nearby that you can run that workout on?Good question, considering how flat it is around here.

I can find steep, 100-200m hills, and some more gradual 300-400m hills.

But nothing longer than 400m.

[DCtrack]

30 miles-all easy
40-all easy
50-5 tempo
50-6 tempo
50-7 tempo
60-5 tempo, 8 tempo
60-7 tempo, hill repeats
60-4 tempo, hill repeats, 10 tempo
70-6 tempo, hill repeats
70-4 tempo, hill repeats, 10 tempo
80-7 tempo, hill repeats
80-5 tempo, hill repeats, 12 tempo
80-8 tempo, hill repeats

Hill sprints every week as well. Also will do drills, weights, some biking, and hiking.

[yeahtrack123]

**** man, make it 15:59. Why not?


im being realistic here, looking at the people who have run sub 16 locally, im just being relative in my expectations

[ARAGON FroBoy]

I'm going to Europe this summer for the last 3 weeks, so I will have to be doing some tempos, and the mileage will be pretty high (for me, at least), (hoping to be around 65-70)...

I will be in places like Paris and England...how do you guys still getthe miles in, including the hard ones, while on vacation? I'll probably have to go out at 7 or earlier every morning during that time, as I will be doing stuff during the day. Any help/experience?

[charlottexc]

i had the same problem last year when i visited england and ireland. A lot of the time i was out in the countryside, and finding a place to run was no problem. but in the urban areas like london or dublin, i found that going to parks each day worked out pretty well. only problem was knowing how far i'd gone, so i did most runs by time rather then miles.

[xcountrysucka]

Going to run 2 or 3 x120 mile weeks and stay around 100mpw for most of the summer. I plan on parking the truck and running everywhere( work,friends houses,anywhere within 4 miles from my house).I plan on doing like zero speed, i guess it depends on what my coach has us do. lots and lots and lots of hill and trail running. i am just going to run comfortably hard.

[Cheese]

- For the first post on this thread, I'd recommend at least one day off every now and then, maybe alternate it with a bike or swimming to give your body a little rest.

[xcviking07]

750 miles.

[j.j.putz]

I'm going to Europe this summer...how do you guys still get the miles in, including the hard ones, while on vacation?

You can't while in Europe. You have to do km instead.

[runningbaboon]

How many races do you guys do in the summer? I think I might do a few 5k races just to get used to them again after track.

[flukerun]

**** man, make it 15:59. Why not?

YEAH YEAH!!

As for me I plan on doing nothing other than running, sad I know but I have some goals and that is the only way to get them...QC style all the way!

[yeahtrack123]

Going to run 2 or 3 x120 mile weeks and stay around 100mpw for most of the summer. I plan on parking the truck and running everywhere( work,friends houses,anywhere within 4 miles from my house).I plan on doing like zero speed, i guess it depends on what my coach has us do. lots and lots and lots of hill and trail running. i am just going to run comfortably hard.


why??

That program won't really get you effecient results. You cannot reach aerboci potential until a fe good years of running. Second of all, you are probbaly doing 5k's in cross country and a few sporadic miles everyday won't get you anywhere. You may get better but not as much as you could if you had a structured training plan and a few workouts. Kenyans, run 2-3 times a day and about 6 workouts a week. Yes they do high mileage, but there is intensity. It is all relative to ability and fitness

[MaroonCat1600]

I plan on doing 400 miles during the summer, probably over 3-months. Is this too much for an 8th grader going on Freshman? :confused:

My PR's are 5:29 and 11:45

[luv2run]

What is that, 30-35 miles per week? That's fine, you probably won't be overworked.

I forgot to add -- I'm also going to do 4-6 strides after each run, do a short core workout every day (rotating situps, crunches, flutter kicks, superman/back extensions), and lift two times per week (3 sets, 15 reps, upper and lower body).

[xcountrysucka]

why??

That program won't really get you effecient results. You cannot reach aerboci potential until a fe good years of running. Second of all, you are probbaly doing 5k's in cross country and a few sporadic miles everyday won't get you anywhere. You may get better but not as much as you could if you had a structured training plan and a few workouts. Kenyans, run 2-3 times a day and about 6 workouts a week. Yes they do high mileage, but there is intensity. It is all relative to ability and fitness
dude i am not going to count the run to friends house as miles. i am doing a structured plan, also known as lydiard.I am going to run in the morning for my structured run and any other miles are bonus easy miles that i am not including in the 120mpw. Plus i am going to be in college so its 8k and 10k.plus i did 80mpw this winter and most of track, so i think i can handle it. but there may be some days that i do two adays.

[DCtrack]

Where are you headed next year? UNCC? I very well might be racing you.

[Fanya]

YEAH YEAH!!

As for me I plan on doing nothing other than running, sad I know but I have some goals and that is the only way to get them...QC style all the way!

I'm forced to get a job, but it's only like 16 hours a week so I can still do nothing else besides that and run. And you need to move here so I have someone to run with.

[100% Ozone Safe]

Running: 5 days/week, 35 mpw. One endurance w/o a week (wednesdays)

(400 miles over summer)

Rollerskiing: 3-4 days/week. Strenght geared 2-3 of the days, technique gathering on 1 day/week.


(huge triceps and quads over summer :p )

[name]

700 miles in 9 weeks

[OnePoint]

50-60 mpw for around 3 months, two a days with a longer run at base tempo and then a short hard tempo run-that is of course after i have a decent base, then also ill throw in a few quarter/half/mile repeats and all that good stuff

[The Architect]

Track ends the end of next week. Rather than take a lot of time off, I'll probably spend a week-10 days doing an easy 20-40 minutes each day. Then I'll look to start the first week in June ~40 miles per week, and be at 40-50 MPW at the end of June, all easy miles (7:30-8:30 pace with some strides each day). I'll keep building up after that, but I haven't made specific plans for that yet.

[UP Trail Runner]

Our track season doesn't end until early June, but I plan on using the 10-12 weeks that I have to build up my mileage from around 30 mpw to 60 mpw into the CC season, and do some hillwork and a few races (all over-distance.) Besides those, though, I want all the mileage to be a comfortable, aerobic pace.

[Biscuit_AQ]

I'm hoping to run in the 25:30s for 8k XC. I'm coming off a minor injury, so I'm looking at a 3 week build back up phase, and then hopefully a steady summer of 75-80 mile weeks (singles). I'll be incorporating a tempo run of four miles maybe every two weeks, and hill running twice per week. I'll also keep up on my neuro drills and strides. Not much lifting, maybe some core.

A few road races as fitness tests.

[Filipe]

- For the first post on this thread, I'd recommend at least one day off every now and then, maybe alternate it with a bike or swimming to give your body a little rest.

Thanks for the thoughts, but the only time you should really have to take a day off are if you are completely run down, feeling overworked, or are sick or hurt.

I won't be completely run down or overworked from doing a lot of base mileage, and I don't anticipate being sick or hurt.

:)

[AzN at LARGE]

I'm also going to do 4-6 strides after each run, do a short core workout every day (rotating situps, crunches, flutter kicks, superman/back extensions)

yeah the strides and core workouts are key. i also occasionally (once a week) like to do hill/flat sprints to improve raw speed and to feel really fast.

[hillrunner8]

take a week off after track then build up to 65-70 miles a week starting at 35-40 miles a week. I also want to get all my mileage done in 8 runs a week, and i want to build up to a 14 mile long run by the end of the summer (don't know why I chose 14 miles, it just seems like the right number.) Also do weights 4 times a week. (arms, chest mon,thu and shoulders and back tue and fri) and crunches everyday to maintain the 6 pack.

[luv2run]

yeah the strides and core workouts are key. i also occasionally (once a week) like to do hill/flat sprints to improve raw speed and to feel really fast.Yeah, I did this (mostly core, a few strides) all winter and my 400m goes down 3-4 seconds all of the sudden...it was crazy.

Of course, getting taller and stronger helped, but hey ... I blame it on the hard work.

[AzN at LARGE]

I know that core workouts and hill running are good strength builders and good for running, but what about lifting? I used to lift, but lately I've been getting lazy and don't really lift anymore. Should I go back?

[Filipe]

Yea, lifting is good, having strong muscles will really cut down on fatigue later in the race.

[Cheese]

I'm aiming for something like 5-10 races.

Mileage goal is 800mi.

[luv2run]

I know that core workouts and hill running are good strength builders and good for running, but what about lifting? I used to lift, but lately I've been getting lazy and don't really lift anymore. Should I go back?I generally lift 2 times a week, 10-15 reps, 2-3 sets, but making it easy and not going all out.

It seems to help....

[danelons]

Im going to race only about 2-3 times over the whole summer, my coach says i should be hungry to race when it comes time in the fall.

[trackid17]

I have this 7 mile route which I'm going to run basically every day from mid June- August. Throw in a few shorter, quicker runs, a couple of longer, slower runs, and that's my plan in a nutshell. This, along with some cross training stuff is what I hope will get me down to close to 17 in the 5k. Losing 90 seconds off a 5k in the summer is pretty realistic right? Hope so...

[jaguar]

Somehow I missed this thread.

How in the world can you plan out your training for a whole summer?! I'm taking it one day and week at a time. I'll be racing a few times this summer, including doing a half marathon sometime in June/July in preparation for the US Women's Half Marathon in Sept.. I've been over 70 mpw for about 10 weeks now off of singles; my mileage this week will be 80+. Everything depends on what my "coach" advises, but I'll probably start doing doubles this summer and easily be over 90 mpw. Going on a year and 6 months in flats; I feel the best I've ever felt the whole 10 years I've been running!

[so0p]

Won't all these intense summer workouts wear you down before XC starts?

[AzN at LARGE]

Won't all these intense summer workouts wear you down before XC starts?
no

[The X-Factor]

tentative plan tell me what yall think:

1 week off after track
Then two runs everyday maybe some random rest days
Week 1: 3AM/3PM
Week 2: 4AM/3PM
Week 3: 5AM/3PM
Week 4: 6AM/3PM
Week 5: 7AM/3PM
Week 6: 8AM/3PM

ill top out there at 77 mpw and hold that the rest of the summer. The morning runs will be tempo with strides and core after. ANd the pm will be nice and easy barefoot working on form and just cooling down to end the day. What do you think?


Edit: almost forgot my goal. Looking to bring a PR from 18:04 to 16:59. Ive barely ever run before xc season started and gradually dropped time since i was a freshman. So with my first summer training is that kinda drop possible?

[TheYounginOfMN]

500 miles between state for track if i make it (not likely) or sections and first cc practice

[Filipe]

Week Date miles Description Total
1) 5/29 – 6/4 50 Slow 50
2) 6/5 – 6/11 60 Slow 110
3) 6/12 – 6/18 70 Slow 180 <<<Previous Avg.
4) 6/19 – 6/25 77 Slow 257 <<<Previous max
5) 6/26 – 7/2 84 Slow 341
6) 7/3 – 7/9 91 Slow 432
7) 7/10 – 7/16 98 Slow 530
8) 7/17 – 7/23 100 Slow 630
9) 7/24 – 7-30 100 Medium 730
10) 7/31 – 8/6 100 Medium w/tempo 830
11) 8/7 – 8/13 100 Tempo and hills 930
12) 8/14 – 8/20 100 Tempo and hills 1030
13) 8/21 – 8/27 100 Tempo and hills 1130
14) 8/28 – 9/3 100 Tempo and hills 1230
15) 9/3 – 9/9 100 Tempo and hills 1330

For only maxing out at 77mpw before, you are going to 100mpw way too quickly. I personally would build up slowly for a few weeks, then drop down for a week, then build up again.

People are too hellbent on running the mystical 100 miles a week. It might not even be necessary for you to run that much. If you want to run that much, then by all means do it, but go for that much mileage a little differently than you currently are, and don't assume that 100 miles a week is what you have to do to be successful.

Just some things I'm concerned about are your rapid increase from 50 miles to 100 miles having only maxed out at 77 before, and your addition of mileage and intensity. That is a formula that could end in injury if you aren't careful. Run what feels good to you, not 100 miles per week just because it's a mystical number. Increase slowly and don't add mileage and intensity at the same time.

[XCdude24]

Do you think it's too much to have a couple 55 mile weeks if i've never ran anything over 30? I've got over 3 months to build up.

[luv2run]

Do you think it's too much to have a couple 55 mile weeks if i've never ran anything over 30? I've got over 3 months to build up.
1) Take your time building up to it (10% increase per week max is usually recommended, but you can probably stretch that).
2) Don't be afraid to back off on the mileage if you're hurting, especially shins or feet.
3) Take preventitive measures by not running too much on hard surfaces like concrete or asphalt.

If you follow common sense rules you should be able to build up to pretty much any mileage you want. It's just when people start out too fast or run through pain that they get injured.

A lot of people suggest rest weeks (decrease mileage by a little) or weeks where you don't increase mileage. If you're making big jumps from 30 to 55 it's probably a good idea. to take 3 weeks in a row at 40 or something to be sure you're adjusting okay.

[XCdude24]

Yeah, i'm making it really gradual. I'm starting around 15, but i'm gonna move up a little bit to about 25, and a little more the next week to about 30. From there it's gonna be pretty gradual.

[~Shutup&Run~]

Idk, really what I should be going for, in mpw I mean. I'm going to be a sophmore next year and my coach thinks I can slowly build up to 55-65 mpw. But I wanna get some other ppl's opinions, I wanna get my 5k PR of 17:32 to 16:50's for this upcoming xc season, do you think I should just listen to my coach's plan or what? :confused:

[luv2run]

That is a lot of miles if you haven't run that much before, but if you have a coach supervising it then I'd say go for it.

[PreLikedBeer]

yeah mercury i dont like ur plan. Why is everything slow, then medium, then intense? You need some hard and easy days each week.

[M_ER_CU_RY]

yeah mercury i dont like ur plan. Why is everything slow, then medium, then intense? You need some hard and easy days each week.

Obviously every day is not this same. I was refering to the average of the week, following the hard/easy, long/recovery, etc/etc principle.

Has anyone who is critical of this plan ACTUALLY run 100 mpw? I would appriciate imput from someone who has done it before rather than from people who have never done it.

70 mpw was extremely comfortable and there was no pain so getting back to there is rather quick. From there, I increase by 10% a week. I have never had problems with Mileage, only speed, therefore I feel I can get up to mileage a little quicker. Note that all runs will be on trails and I will usually be running twice a day, with one long run a week.

[breakthebarrier]

my running plans for the summer:

chill with the babes

[M_ER_CU_RY]

Also note that this summer I'm going for all or none. It's just a risk I guess I'll take to be amazing for senior year.

The way I see it, I'll either be very broken, or very good come XC. If all else fails, when I start to feel an injury coming on, I'll just enter a 5k road race and get a blazing PR ...then be injured :D

[yeahtrack123]

Also note that this summer I'm going for all or none. It's just a risk I guess I'll take to be amazing for senior year.

The way I see it, I'll either be very broken, or very good come XC. If all else fails, when I start to feel an injury coming on, I'll just enter a 5k road race and get a blazing PR ...then be injured :D

you won't neccessarily get a PR just in the middle of base training

[lancexcrunner]

i dont knoe exactly my milage or whatever, im doing what my coach says, but alll i knoe is taht this is my first year runnning completely injury free and im ready to go for our CIF squad and show everyone that i have what i takes, i really dont care what my training is because im gonna make sum waves either way, im sooo phsyche about this upcoiming year...

[Filipe]

bump this back to the first page.

[Tprince]

My plan is to:

Build up by 6 mpw, starting around 20 and building up to 60

Monday - Easy day @ 7:00 - 7:30 pace
Tuesday - Tempo run @ 5:45-6:15 pace
wednesday - long run @ 6:30-7:00 pace
thursday - easy run @ 6:45 - 7:15 pace
friday - moderate run @ 6:00 - 6:30 pace
saturday - long run @ 6:15-6:45 pace
Sunday - rest

[Scottish_Runner]

June:
-Start out about 40-50 miles a week for 2 weeks, maybe go up to 45-55 or 60 miles after that. Long runs at least 10 miles or an 1:05. Do as many hill runs as I can for long runs.

July:
-Crank up to 70-80 mpw. Long runs 12+ miles. Start breaking up the weekday workouts into double days. Maybe do a tempo run at the end of July. By the end of July, try to be running an 1:45 for long runs.

August:
-Get up to 90-100 mpw. Keep long runs the same.

-One of my goals for this summer is to be running more in the heat of the day, since I'm driving to Texas this summer to get ready to attend and run for Texas A&M University. I need to get ready for the heat/humidity they have there. So I'll be doing more runs in the afternoon in an effort to get somewhat prepared for it. Living by the beach in Cali, that'll be kinda hard. Good luck to everyone this fall!

[WHdistancerunner]

June 12-18 3 miles a day
June 19-25 3-4 miles a day (6 miles on Sat.)
June 26-2 4 miles a day, (7 miles on Sat.) + 3 hills
July 3-9 5 miles a day (8 miles on Sat.) + 3 hills
July 10-16 6 miles a day (9 miles on Sat.) + 5 hills
July 17-23 7 miles a day (9 miles on Sat.) + 5 hills
July 24-30 8 miles a day (10 miles on Sat.) + 5 hills
July 31-6 8 miles a day (11 miles on Sat.) + 7 hills
Aug 7-13 8-9 miles a day(12 miles on Sat.) + 7 hills
Aug 14-20 9 miles a day (12 miles on Sat.) + 7 hills
Aug 21-27 9 miles a day(12 miles on Sat.) + 10 hills

*Tempos and speed with team each week


I like to take Sunday's off, for the most part. If anything I'll do like 3 miles of light running. The hills I train on are huge, so 10 hills is actually a lot. Saturday's are my long runs, and I usually have one day when I will travel at like 7:30 pace, and the rest of the time I'll be below 7 min/mile.

[WHdistancerunner]

How many races do you guys do in the summer? I think I might do a few 5k races just to get used to them again after track.

My team usually gets together (not with the coach of course, that's illegal) and we do 5k races every tuesday. We use them as tempo runs, so its not at full speed, but it gets the feel for races and it gets a good workout in. Its great.

[XCdude24]

My IT band just started hurting today-how long does it generally take to heal?

[Filipe]

My IT band just started hurting today-how long does it generally take to heal?

It all depends on what you do with it. Stretch it, ice it, and rest it. That is the best advice I can give...my IT really screwed over 2 years of cross country and track for me.

[harrier12]

Seriously, do not push it coming back. I'm starting again after 3 years of intermittent training thanks to my IT Band, and doing too much too fast.

I'm starting very slowly, with short runs (<30 min) to start, and a long base period (12-16 weeks) dependant on how I feel. Then a quick sharpening period of 4 weeks before my target race. The big thing is listening to my body on any given day and easing into the speed work.

[JScott]

The plan is to finish off the track season, then get my overdistance legs under me again with about 35-40 minutes a day for a couple weeks... Then when school lets out (the 17th) I'll start what I've decided to call my Trial of Wills... A week of 7 straight days of runs over 10 miles to strengthen my mind more than anything. After that the complexion of the training changes... It gradually works towards the goal of the last 8 weeks of the summer being runs of 4-7 miles in the morning, everything under 7 minute pace, then a few nights a week when/if I feel like it getting some sort of interval work in, anything from 200's all the way up to mile or 1.5 mile repeats. I plan to include hill work in my morning runs, and, well, you can see my PR's... I want to become legitimate in VT, which means as close to 2:00 as I can get in my 800, as close to 2:40 as I can get in the 1k indoor (that would probably win me states, 2:45.2 is the school record) and as close to 17:00 as I can get in X-C (that would put me in the top 5 or better). The realization this winter was that in such a small pond, even people with little talent can be big fish... If they put the work in. My senior year will count.

[The KO]

The plan is to finish off the track season, then get my overdistance legs under me again with about 35-40 minutes a day for a couple weeks... Then when school lets out (the 17th) I'll start what I've decided to call my Trial of Wills... A week of 7 straight days of runs over 10 miles to strengthen my mind more than anything. After that the complexion of the training changes... It gradually works towards the goal of the last 8 weeks of the summer being runs of 4-7 miles in the morning, everything under 7 minute pace, then a few nights a week when/if I feel like it getting some sort of interval work in, anything from 200's all the way up to mile or 1.5 mile repeats. I plan to include hill work in my morning runs, and, well, you can see my PR's... I want to become legitimate in VT, which means as close to 2:00 as I can get in my 800, as close to 2:40 as I can get in the 1k indoor (that would probably win me states, 2:45.2 is the school record) and as close to 17:00 as I can get in X-C (that would put me in the top 5 or better). The realization this winter was that in such a small pond, even people with little talent can be big fish... If they put the work in. My senior year will count.

With your track times I'd say you could run under 17 for cross - especially when you put in a good base like you say. I finished my junior year of track with a 443 and 1016 and ran 1646 later that fall - and I know I could have ran faster. I say shoot for mid 16s. Good luck.

[The X-Factor]

^^^well thats a relief. My pr's are 2 seconds off yours in both the mile and 2 mile, but i only ran 18:04 in xc this year. Spring track ended today and im thinking of taking 2 weeks off and then building up to 77 mpw from 42 by increasing 7 miles a week and then holding at 77 the whole summer. Think i got a shot to go from 18:04 to sub 17 considering this is the first summer i ever ran?

[JScott]

Ha, funny thing... A kid I know ran a 4:44 1600m indoors and was 16:50 stuff his senior year. Unfortunately, here in VT we do the 1500m... I'd actually be very happy with a 4:43 metric mile, that would be nice... I've run the 1500 twice this year against weak competition, so I think I'm maybe low 4:50 stuff in the mile, but then again, since I've never hit it, I'm not allowed to say it. Whatever though, anything can happen with a strong summer... Thanks for the input and good wishes.

[Transient]

I just ended a very disappointing freshman year. I have personal bests of 15'47 for 5,000m and 26'30 for 5-miles, and I barely came within a minute of those times for most of the year with only one exception, a 15'58 5,000m that I ran as my outdoors opener. I still don't know what exactly went wrong, but I blame most of it on the knee tendonitis that set me back all of late July to mid August, and the rough transition that resulted from the time off.

So with that said, I want this summer to pick up where I left off before entering college. I'm pretty confident in saying that I was in 15'20 and 25'40 shape during the summer of '04, so I'm aiming to get back into that shape before regrouping with my team in late August. I'm following a slightly altered version of my coaches' summer schedule, running roughly 65 to 85 miles a week without counting about 15 to 20 miles worth of warm-ups and cool downs. I'm planning on hitting the small details such as weights, drills, plyometrics, stretching, and core work hard this summer in attempt to strengthen my uphill running, form, and speed. It's something that I've always felt I lacked, especially with me being damn near a stick at a height and weight of 110 lb. and 5' 5.5".

The running portion of my training is pretty standard; about three to four 'hard' days consisting of fartleks, variation runs, or progressive hard runs. Of course, I will have easy days which I plan to keep easy by running at 7'45 to 8'30 per mile pace although mostly on very hilly terrain. Pretty much my approach will be a strong focus on high end aerobic work with easy recovery running in-between.

This week I have:

MON
am: 1-mi wu, stretch, drills, 6-mi fartlek: 8 x 60" hard, stretch, drills, 1-mi cd
pm: 4-mi easy and very hilly, stretch, 4 x 20" float, 1-mi cd
+ Weights

TUE
am: 1-mi wu, stretch, drills, 6.7-mi at 6'15/mile, stretch, plyometrics, 1-mi cd
pm: 4-mi easy and very hilly, stretch, 4 x 20" float, 1-mi cd

WED
10-mi easy and very hilly, stretch, drills, 4 x 20" float, 1-mi cd
+ Weights

THU
am: 4-mi easy, stretch, 6-8 x 100m uphill sprints, 1-mi cd
pm: 50' fartlek: going up a 200m hard, stretching, drills, 1-mi cd

FRI
pm: 8-mi easy and very hilly, stretch, 4 x 20" float, 1-mi cd
+ Weights

SAT
am: 1-mi wu, stretch, drills, 6-mi variation run: miles 3 & 6 at 5'30, stretch, 5 x 50m in spikes, 1-mi cd
pm: 4-mi easy and very hilly, stretch, 4 x 20" float, 1-mi cd

SUN
7-mi easy and very hilly, stretch, 4 x 20" float, 1-mi cd

The rest of the summer is basically going to be following the same structure with, of coures, some variation and increases in mileage as the summer progresses. Also, I'll be doing long ladders at 5,000m to 10,000m pace late in the summer. So far I've been really motivated and consistent, not that I ever lacked either, so I'm excited to improve and finally reach the goals I know I am capable of acheiving.

[runshorty05]

I just convinced my little brother (freshman) to do cross-country next year, so it looks like a lot of the summer for me will be running with him to help him get in shape, and building a nice big base for the fall. :)

[Hall_@ss1088]

Complete THE ULTIMATE WORKOUT at a 9:36 3200 pace.

[xorunner287ox]

^^^well thats a relief. My pr's are 2 seconds off yours in both the mile and 2 mile, but i only ran 18:04 in xc this year. Spring track ended today and im thinking of taking 2 weeks off and then building up to 77 mpw from 42 by increasing 7 miles a week and then holding at 77 the whole summer. Think i got a shot to go from 18:04 to sub 17 considering this is the first summer i ever ran?

wow u really didn't run last summer? u had to have run more than me though(150 miles :( )

[TrackSam]

Run every single day (last year I believe I missed just one) and keep runs between 10-20 miles unless I'm feeling good.

Also, double more than I did last year

i had to contain myself from getting sooooo pissed off at this post. dude, if you are that good, dont go bragging about it on a high school cross country message board. it doesnt make you look cool. 10-20 miles "unless you feel good" should put you competing with good-great colligates, and the best of the best high schoolers. i am not sure if you are in high school or college, our not in school, but dont go brag about how much you run. its really gay. no one cares.

[LongDistanceRunner]

For awhile now i am probably just going to run 5 days a week, probably, 8,6,6,0,8,10,0. Just in hopes of breaking 20:00 this summer. I know it is slow, but i have been close i guess 20:24, and all i want to do is break 20:00. :)

[JScott]

i had to contain myself from getting sooooo pissed off at this post. dude, if you are that good, dont go bragging about it on a high school cross country message board. it doesnt make you look cool. 10-20 miles "unless you feel good" should put you competing with good-great colligates, and the best of the best high schoolers. i am not sure if you are in high school or college, our not in school, but dont go brag about how much you run. its really gay. no one cares.

Dude, just shut up. Everyone has their own style/mileage, and 10-20 miles a day doesnt mean 10-20 fast miles a day, it doesn't mean on the high side of 10-20 miles a day, and it doesn't mean that "more" means over 20... It probably means 15-17 if he feels good, 10 or so if he doesn't. Let's say he does 10 a day, then long on sundays... thats a 75-77 mile week. Lots of people on this board do much more than that. And this is a place to post GOALS, ok? It's not a place to get on people for saying what they want to accomplish this summer. Fanya is a high schooler, he runs in my state, and he's going for it this summer... so if you don't care, then don't post about it.

[Sulus]

Mercury- Your plan looks sound, just make sure you listen to your body. I've done 120mpw a few times (plenty 100+) if that makes any difference.

Summer goals:
1) Lose weight. An awful lot.
2) Log a lot of mileage, whatever I can realistically handle.
3) Lots of 100s trying to get very comfortable running 16.75.
* And stay healthy, of course ;)

[Filipe]

For awhile now i am probably just going to run 5 days a week, probably, 8,6,6,0,8,10,0. Just in hopes of breaking 20:00 this summer. I know it is slow, but i have been close i guess 20:24, and all i want to do is break 20:00. :)

I'd change your training a little bit so that you're running 6 or even 7 days a week...averaging about 6-7 miles a day...

9 mile long run, a 7 mile mid week long run, a couple 4 milers, a 3 miler, a 5 and a 6 miler. Changing distance and pace is key to building aerobic capacity.

Run a little easier when you go longer, run faster when you go shorter--but don't really go anaerobic. Add some strides after your easier runs. You should be good to go sub-20.