MileSplit High School Track & Field and Cross Country

Im already thinking about track now and i was woundering if anyone had any tips? I'm starting to train in about a week. Is it ok to run the same thing every day just so i could get a base? I'm gonna start at 4 miles a day 5x a week which will get me a 20 mile week then ill do 5x5 then 5x6 and keep building that way. When I hit 11x5 a week, the next week I plan on running 10x6. My training will go for miles per week. 20,25,30,35,40,45,50,55,60 then hold 60 till track and maybe start throwing in some track workouts but still do 60 mile weeks.

DOES ANYONE HAVE ANY ADVICE OR SEE SOMETHING WRONG W/T MY TRAINING PLAN?

PLEASE SEEK THE ADVICE OF A COACH!!!!

You have to add in some tempo runs or other such workouts. Also, do not add more and more miles every week. Try something like 2 weeks high, 1 week low.

Here is an example (prolly what I will do):

35,45,40,45,50,,45, 50,55,45,60, 65, 55, 65, 70, 60, 75, 80,70 85,85, 75


Each low week will include a day off. This isnt recommended for everyone just a basic example.

Each week will include a long run of up to 15-16 miles and running 2 times a day on monday, wed., and friday.



Please seek the advice of a coach that knows what he's doing.

actually thats how i trained this summer... but i took advice and alot of people said increase no more then 10% a week im gonna go 30,33,36.5,40,44,48.5,53,58.5,64.5,70 hold for a while then go down in mileage the same way so i dont completely stop running alot all of the sudden but ill be holding 70 for a little more then 2 months

Ugh, why is everyone so obsessed with two a days. I need a decent training program where I run it all at once rather than spread out amongst the day. :S

Its not that im obsessed it just is taxing on the body to do 85 miles a week in singles. A short 5 mile run after a morning workout helps the body recover. A would venture to say that atleast 95% of elite athletes double.

KBrnnr

Its not that im obsessed it just is taxing on the body to do 85 miles a week in singles. A short 5 mile run after a morning workout helps the body recover. A would venture to say that atleast 95% of elite athletes double.

Meh, Fair enough. I still don't like the concept.

If you are trying to build up a good base for Outdoor track I would recommend focusing on tempo runs and strength training at first and don't build up your mileage so quickly. Try starting at no less than 25 miles per week and increase about 10 to 15% a week for the next 12 weeks. That should take you through early February.
Your mileage can peak out at whatever is right for your fitness level and age. If you continue at 10% increase for 12 weeks you end up around 70 - 80 miles per week.
As for 2 a days I find that they can be good if done in moderation. Don't go overboard and especially don't increase your volume and intensity at the same time. That will lead to overuse injuries like stress fractures, etc.
If you are self-coaching try to have fun and be creative with your off/preseason training. Focus on lightweight strength drills, plyometrics and active stretching as well as core conditioning which should allow you to endure more difficult interval work during the late winter and throughout the spring.
Feel free to PM me if you have any questions..

You mentioned running the same every day, and then focusing on increasing milage per week. While that sounds good on paper, your body needs rest and hard days so try mixing it up a bit. If you're going to run 4-5 miles one day, try a longer run the next day, like 6-7. Again, the next day, lower milage like 4-5. And try different types of workouts: Some long slow days, others at different tempos: mile repeats at a percentage of your race pace, or tempo run like 2mi easy, 2mi medium, 1mi fast..to train your body to go longer, harder, faster at the end of the workout. You can also try adding speed for this purpose by running some sprints or hills at the end of an easy workout. Good luck!!

what if your program starts in janurary? for the first time in school history we're ging to have someting that actually resembles an indoor season. my coach recommended 3-5 miles three or four times a week until we start training with the team. she said it was because my body has taken a huge beating this season and we ran a lot more this past cross season than we ever have in a season, so i have a good base still left over from cross. i've only taken 2 weeks off so it's not like my body has shutdown completely. i do see her logic but i think i should be doing more. what do you guys have in mind? i'm starting this coming monday so any advice before then would be appriciated.

i would be putting alot of emphasiss on speedwork and tempo runs since you took 2 weeks off, your muscles are fine, but your cardio level has probably gone down alot more than you think, to get it back i would do about 5 runs a week, 1 being tempo and 1 being track workout or fartleks, the rest day being after tempo or track