I am a 23 year old 8-15 guy, I got the weights down pat, but I was curious as to what kind of summer training is best. I do not plan on running cross seriously, but will be doing some cross/road races to stay in the racing mindset.
Last year I did singles, 60’/day, with two threshold workouts (Various methods) on Tuesday and saturday with a long run on Thursday. I think I ran too long at once for my easy runs, and didn’t do any VO2 work. Also my weights were purely max strength based, nothing for local muscular endurance.
This summer I have planned:
Mon: am:30-40’+lt weight session (mostly corrective stuff)
Tues: am: METS workout on treadmill*
Wed: am: Plyos/weights*
Thursday:Same as Monday
Sat: Same as Wednesday
Weights: Warm up first 5×55%, 2×70%, 1×85%, then each wk add 5# to each set
Lifts: Lying hip flexor/Bench and Squat/Bent over row
Progression: 2x(4×60″) w/30 RI> 3x(2×2′) w/30s RI
METS: Based off of VO2 of 66, plan was to go from 10×3′ (2’RI) to 5×6′ (4′ rest)
Should I try to increase pace instead of distance run at same pace? Anything else?
Were you not happy with the results that your previous system yielded?
Depending on your experience over the past several years (training age), I don’t know that you’d really need to include so much intensity work this far from track season. If you’re just ending a track season, perhaps you could consider getting away from the running for 6 or so weeks (longer if your main focus is the 800) and focus on improving power and strength, and then start to condition later if XC is not overly important. Sure, race a bit, but use it as a building effort for track season. It really doesn’t take June to March to condition for a successful track season at events up to 1500m.
If you are hell bent on conditioning all summer, I like your approach to some degree, but I’d add a bit of variety to that strength training (Though I am not overly sure I understand your “progression”). Three sessions per week of the same session you listed, and in no time you are going to stop progressing as fast as you can. Increasing the pace may be a good idea, but don’t force it if you don’t have it. Further, make sure to deload from time to time and allow your body to adapt to your hard work.
Sorry for the rambling, just some random thoughts.
yeh dont stress so much about running fast if its so long until your actual season- you’ll only end up hurting yourself because you wont be able to maintain that sort of stress if you start now. i sort of like the lay out of your plan but i think you should try to give more variety through-out the week instead of repeating sessions.. repeating sessions weekly over a long period adds mental strain which could lead to injuries
- You must be logged in to reply to this topic.