our team really wants to go to states this year for cross country! our workouts are just ok. i think there is a way we can improve but im not sure how. im assistant captain with 2 other guys and we make up our own workouts for the team cuz our coach isnt good!
first of all, right now here our are times for the 5k
1st guy - 17:00
2nd guy - 17:30
Me - 17:50
4th - 18:00
5th - 18:30
to start the summer off, this is our first week and so far were doing easy runs of 6 to 10 miles, and then sunday running around 12-15
next week we wanna be running 50+ mile week then the next week we want to start off with a really hard workout like 5 1000m repeats then an intensive hill workout (2 1/2 mile run to the place, and then back)
were trying really hard and we have a lot of hardworkouts planned like fartlek running, and indian running, tempo runs, track workouts, 2 hill workouts a week, stuff like that. then in august were all going to Aim High Running Camp.
we wanna be the best but there are 6 other teams that are just as strong. haha we picked the wrong year to be a good team lol.
so is there anyone out there that can help us and give us better workouts??? so we get better
when i was in hs we always figured that one could go to state with a chance of winning if the team had five guys who could run under 18 min; so it sounds like you guys are not too far away. i would recommend 400 - 600 miles over the summer about 90% lsd and 10% speed work, remember your trying to peak in november. also included 6 7 8 possibly 9 in this training. you will need them in case of injury sickness and to put points on the other teams. it cannot be emphasized enough november is a along ways away lots of lsd; you need a strong base. one great workout is to send the slow runners out doing an indian run on a loop say 3 5 7 miles then have your under 18s wait five or ten min and do an indian run trying to catch them. have rewards and penalties for the winners and losers. it works well if you can get the girls team to be the bunnies just adjust the wait time for their speed or lack, then you can do the indian run as a team and so can they.
My advice is back off on the hard workouts! This is July and its a long way from November. I suggest only doing 1 workout a week during summer, sometimes 2. If you do 2 the 2nd should only be of moderate difficulty. You need to just be building a base of long, steady mileage, almost all of it done at a conversational pace. When you get back from your camp you could start doing 2-3 a week but probably only 1 of them really hard. This is what my team is doing right now and I run for a DI University and run against the best runners in the nation, including Olympians. I'm not trying to impress you or pat myself on the back, I just want you to get a sense of where this is coming from.
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