[aptrack25]

aptrack25 on May 22, 2007 at 7:48 am #13077

Hey, i'm new here and I was looking for some advice for my summer training.
I have my last outdoor track meet this thursday, then i plan on taking the next week of and that will give me 10 weeks until the first day of XC practice for my senior year. The problem is that i'm a 400/800 runner that often does the 400H. So i want to get in shape for XC while keeping my speed up for those races. I'm not really sure what kind of mileage i should do, and should i do hills, weights, etc. over the summer as well as endurance running. My coach doesnt monitor our summer training or anything, it's all up to us.

Any help would be greatly appreciated, Thanks.

[bacon]

bacon on June 1, 2007 at 10:47 am #64792

I usually just run and start off easy like mabe half an hour and once a week do a long run of like 1.5 hours. Later I go on longer runs and throw some hills into the mix. Then a month later I do two hour runs and start picking up the pace and mix in a bunch of hills in and the long run would usually be around 3hourish. It just depends on what kind of runner you are, some of my friends only do long runs while others do shorter runs.

I hope this helps

[RunnerMan]

RunnerMan on June 1, 2007 at 11:29 am #64793

I usually just run and start off easy like mabe half an hour and once a week do a long run of like 1.5 hours. Later I go on longer runs and throw some hills into the mix. Then a month later I do two hour runs and start picking up the pace and mix in a bunch of hills in and the long run would usually be around 3hourish. It just depends on what kind of runner you are, some of my friends only do long runs while others do shorter runs.

I hope this helps

If your a 400/800m runner (running lots of 400mh) – this post above is exactly what not to do, unless you want to lose every fibre of speed you were ever blessed with…and then some.
It makes me shudder. Just do an abbreviated XC program. You could have maybe one longer run -60mins ish- a week, a hill session, one or 2 other 20-45 min runs, some ext. tempo, some hurdle work, an acc dev/speed session of some kind, and maybe some faster reps of 200-600m. Also 3 gym sessions a week would really help you to keep and improve the power.
I dunno, these are just some ideas. But never ever do 3 hour runs and have other long runs as well. Thats marathon training.

[track400]

track400 on June 4, 2007 at 7:54 am #64794

atp has a good plan, however you wont lose your speed.  ive ran a marathon myself and still run plenty under 50 for a 400, and 1:56 for the 800.  you just have to be smart about what and how you do your speed sessions, and have a good weight program lined up.  for a base for xc and 400/800 i really like hills!! its builds a ton of strength and really prepares you well mentally….for anything!  do timed hills longer in the beginning then get shorter and faster towards the end.

[RunnerMan]

RunnerMan on June 4, 2007 at 11:03 am #64795

atp has a good plan, however you wont lose your speed.  ive ran a marathon myself and still run plenty under 50 for a 400, and 1:56 for the 800.  you just have to be smart about what and how you do your speed sessions, and have a good weight program lined up.  for a base for xc and 400/800 i really like hills!! its builds a ton of strength and really prepares you well mentally….for anything!  do timed hills longer in the beginning then get shorter and faster towards the end.

If your running 400m/400mh you don't want to train like a marathon runner mate. Hills are good but 3 hours runs are worse then sitting on the couch. You wouldn't want to go past an hour, and only once a week. 20-40mins runs are ok, if used sparingly. But never train with long run after long run.

PS Track400, if you run under 50 for the quarter, and have run a marathon and like your LSD then i'd expect a sub 1.51 from your 800???

[aussie800m]

aussie800m on June 4, 2007 at 1:45 pm #64796

yeh im with you superman16.. spot on the money

[aptrack25]

aptrack25 on June 5, 2007 at 7:05 am #64797

Ok thanks, im going to be doing most of my training with a friend of mine whose a long distance runner, so he'll be running up to 80 miles a week. But for our morning runs im gonna bike instead, with half the long run on sundays. Also, i'll be doing hills on tuesdays and a slightly faster paced run, not quite tempo but faster than easy pace, on thursdays and monday will be a really easy day between the longer run and the hill day. Wednesday, Friday, and Saturday will just be around 40 minutes with 60-150m strides or hurdle work after. I won't be going any higher than about 50 miles. When should i lift and what should i do for my lifting?

I think the endurance will help me because my 53.7 and 2:05 don't seem to really match up, but i want to keep that speed while improving my endurance.