Off-season workouts

[10milesiseasy]

During Off-season I usually have a bad problem with training wrong instead of smart. I try to run what I'm supposed to but somehow or another I overdo it or don't do enough when I think I did. Any suggestions? :confused:

[trebor deer]

I do base work all summer and after cross country and do a 5k probably once a month.

[runneronfire]

Yeah, mostly do solid base work, with a few tempo runs and interval workouts mixed in there. Closer to season you could do some stuff on the track, but don't worry too much about that until the season starts.

[trackid17]

a base is important but dont forget about strides. a good 9 miles followed by half a dozen quick accelerations could be a good typical day.

[Beanfontaine]

basically long runs 50-70 min based on how i feel, tempo runs 4-6 miles (but not at an intense pace), weekly hill work, 8-10 mile progression runs and some pace work (approx 60min total - relatively strong pace for 8-10 minutes, easy recovery pace for about 2-5 min then repeat until full 60 min.)

Also every couple weeks ill do specific type workouts like mile repeates or ladders just to test my fitness and see where im at.

[cmartin2k5]

Base work is definitely the most important part--as long as you have a good base, you can come right in for the start of XC running decent times even without doing any speedwork. One workout our coach tells us to do periodically over the summer is a few (up to 5 or 6, depending on how big your base is) sets of 200-200-400 with a 200 jog recovery in between and about 1.5-2 miles each for a warmup and cooldown. It's enough to get the legs used to moving fast again, but not so much that you're going to burn out before the season starts. Striders are also a great idea after distance runs, or just run the last few hundred meters of the run at a near sprint...that accomplishes the same thing.

[DCtrack]

I would suggest doing steady runs around 1-1.5 minutes slower than current 5k pace once a week as well as long hill repeats of 800 meters or more in length. Run at LT intensity so you will get the desired physiological benefit as well as working on running specific strength training. Also, do a progressive long run starting very easy and moving comfortably fast by the end. Lastly, do hill sprints every 5-7 days. Find a steep hill. Run up it at close to 100% while still maintaining good form. This will give your nueromuscular system all the benefits you would get from doing regular interval workouts. However, it will not affect periodization and cause you to peak prematurely like fast 200's or 400's with short rest would. Do about 6-8 of these sprints with 2-3 minutes of walking recovery. It seems very conuter-intuitive to most distance runners, but you will be kicking yourself for nat having done them before once you feel the difference within a month. Good luck.

[Beanfontaine]

I would suggest doing steady runs around 1-1.5 minutes slower than current 5k pace once a week as well as long hill repeats of 800 meters or more in length. Run at LT intensity so you will get the desired physiological benefit as well as working on running specific strength training. Also, do a progressive long run starting very easy and moving comfortably fast by the end. Lastly, do hill sprints every 5-7 days. Find a steep hill. Run up it at close to 100% while still maintaining good form. This will give your nueromuscular system all the benefits you would get from doing regular interval workouts. However, it will not affect periodization and cause you to peak prematurely like fast 200's or 400's with short rest would. Do about 6-8 of these sprints with 2-3 minutes of walking recovery. It seems very conuter-intuitive to most distance runners, but you will be kicking yourself for nat having done them before once you feel the difference within a month. Good luck.

dam nice set up. :cool: didnt know hill running did that - just thought it built up upper leg strength.

[XCRunningAddict]

http://www.pinebeltpacers.org/Lydiard/Lydiard.html

that will tell you pretty much all you need to know about distance training. Some really interesting hill stuff. Its long but I read the whole thing it was soo good. Thanks to whoever posted this on another thread.

[10milesiseasy]

OK, thanks now I know how to make a great off-season workout.