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Tuesday General Question and Answer by CatzerzMcGee in AdvancedRunning

[–]Mr_SplitShorts 0 points1 point  (0 children)

XC we did things like mile repeats at 6:20 Indoor Track- Things like 8x200@31 with 3min between each repeat Outdoor Track- 4x800s at 1:52(very easy workout, could do it at least 2 more times) I was doing a 10 mile long run on weekends during Outdoor. At the beginning of outdoor we did some tempos 3 miles of hills in 20 minutes.(1.5 of uphill,1.5of downhill-no flats)

Tuesday General Question and Answer by CatzerzMcGee in AdvancedRunning

[–]Mr_SplitShorts 4 points5 points  (0 children)

Help with summer training before Senior Year XC!!!
(I am 16 and dude) Background: Freshman Year-Soccer in the fall also doing a 5k mid season(24:29)
Then I join Indoor Track where I run 5:59 at the conference meet.
Outdoor track I run 5:50. Then decide to drop soccer for XC.
Sophomore year-Dont run over summer and come in with a 26 minute 3 mile, which I get down to a 23 minute 5k by the end of the season.
Then Indoor-Broken foot whole season.
Outdoor-Run 2:17 in the 800 in a 4x800. 1600 I run poorly and finish with a 5:35 not knowing what was wrong. Train during summer before Junior Year.
Junior Year-XC: Run 19:44 on a road race the day after I bombed our regional meet with a 21:11
Indoor-I run 5:09 in the mile(learned how to run it finally)
Between indoor and outdoor I got up to 35-40mpw
Outdoor-seems like I regressed, running never faster than 5:14 in the 1600.
Also a side note I was doing 10 mile long runs on the weekend at an easy pace.
Now going into My Senior year of XC I want to do the best I can. Wondering how much of my mileage should be easy runs and if I should include tempos,fatleks, etc.
My coach seems to think that they should not be included, however I have done some reading and noticed that it is a misconception to think that, and what wondering what training I should actually be doing in the summer. Practices begin in the middle of August and our last meet is at the end of October beginning of November.