Winter Base

Early, I know. But I'm planning out a great Track season right now and I've just discovered that including my 1-week recovery from CC, I have exactly 16 weeks to train for Track. The highest week of mileage I've ever done is barely 40. With 16 weeks to prepare, what should my weekly mileage look like?

ahhhhhhhh... i love the activity of rt these days.

You could probably get up as high as you'd like, as long as you take the mileage easy enough.


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I doubt you want to go up that high, but just to give you an idea.

Or better yet, just run. Add up all your miles at the end of the week.
That's what I'm planning on doing. This is what I did for the last couple weeks of summer, and my mileage went up, my pace went down, and I enjoyed running a lot more.

This is probably what I would do or will do because I'm short on time because of swimming.
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what do you guys think is the most an 8th grader should do?

Like I said before, you really can do as much as you want, as long as you build up to it slowly enough, and you run the miles at an easy enough pace.

I wish I had run more in eight grade. Don't make the same mistake as me.

just add 5 miles a week. not that hard.

and i love how you just waited 20 minutes before complaining that nobody answered.

I saw that too, lol

Build up to 50. Keeping it at 40 would probably be OK. You're young. No reason to build up to 80 until you're a sophomore (junior or senior would be better suited for 80). You'll pwn noobs off of 50 just fine.

AudienceOfOne wrote:just add 5 miles a week. not that hard.

and i love how you just waited 20 minutes before complaining that nobody answered.

im impatient if you havent noticed.


is a tempo every week okay? since it's track i wanna be somewhat sharp at the start of the season.

I think the main factor of great beastly performances is high mileage. 70-80 mpw seems to be a good number. Start out slow though and work up the speed. Also don't try to make this a chore, just go out there and run. Tempo runs are good ideas but I say fartleks are a much option. I run my fartleks to near exhaustion and I jog until I fully recovered and run them hard again. You don't have to do this of course but thats what I do and I see good results.


AND MODS OR WHO EVER CONTROLS THE FORUMS... STOP DELETING MY THREADS!!!

P2 wrote:Early, I know. But I'm planning out a great Track season right now and I've just discovered that including my 1-week recovery from CC, I have exactly 16 weeks to train for Track. The highest week of mileage I've ever done is barely 40. With 16 weeks to prepare, what should my weekly mileage look like?

40 is fine as long as you keep it there. I'm improving just by doing 30 mile weeks. A tempo a week is what I also do so I would advise that for you.

P2 wrote:

AudienceOfOne wrote:just add 5 miles a week. not that hard.

and i love how you just waited 20 minutes before complaining that nobody answered.

im impatient if you havent noticed.


is a tempo every week okay? since it's track i wanna be somewhat sharp at the start of the season.

Ok, try this. After your break from XC, build back up to 40 (so something like 20, 30, 40) then hold it at 40-45 for ~6 weeks. After that 6 weeks start throwing in one tempo (4 miles would be about right, or you can break it up into intervals) and one rep workout (start with 4 sets of 2x200 and 1x400 at mile pace with FULL RECOVERY) each week for the next 6 weeks. At this point, if you want to bump it up to 50 mpw you should be fine, but never add in workouts and up mileage in the same week. Come back to me after 14 weeks of this and tell me how it works (it's pretty much straight Daniels, so it should be pretty good).

Push Towards State wrote:I think the main factor of great beastly performances is high mileage. 70-80 mpw seems to be a good number. Start out slow though and work up the speed. Also don't try to make this a chore, just go out there and run. Tempo runs are good ideas but I say fartleks are a much option. I run my fartleks to near exhaustion and I jog until I fully recovered and run them hard again. You don't have to do this of course but thats what I do and I see good results.


AND MODS OR WHO EVER CONTROLS THE FORUMS... STOP DELETING MY THREADS!!!

Oh yeah, and definitely don't listen to this guy. I've never heard of good things coming out of JH kids doing 70-80 mpw.

Im confused for us in nyc
we get an optional 1week brerak from running after xc then 2 weeks later indoor season starts

funrunner wrote:

P2 wrote:

AudienceOfOne wrote:just add 5 miles a week. not that hard.

and i love how you just waited 20 minutes before complaining that nobody answered.

im impatient if you havent noticed.


is a tempo every week okay? since it's track i wanna be somewhat sharp at the start of the season.

Ok, try this. After your break from XC, build back up to 40 (so something like 20, 30, 40) then hold it at 40-45 for ~6 weeks. After that 6 weeks start throwing in one tempo (4 miles would be about right, or you can break it up into intervals) and one rep workout (start with 4 sets of 2x200 and 1x400 at mile pace with FULL RECOVERY) each week for the next 6 weeks. At this point, if you want to bump it up to 50 mpw you should be fine, but never add in workouts and up mileage in the same week. Come back to me after 14 weeks of this and tell me how it works (it's pretty much straight Daniels, so it should be pretty good).

What happens when he peaks?

HXC_Runner2012 wrote:

funrunner wrote:

P2 wrote:

AudienceOfOne wrote:just add 5 miles a week. not that hard.

and i love how you just waited 20 minutes before complaining that nobody answered.

im impatient if you havent noticed.


is a tempo every week okay? since it's track i wanna be somewhat sharp at the start of the season.

Ok, try this. After your break from XC, build back up to 40 (so something like 20, 30, 40) then hold it at 40-45 for ~6 weeks. After that 6 weeks start throwing in one tempo (4 miles would be about right, or you can break it up into intervals) and one rep workout (start with 4 sets of 2x200 and 1x400 at mile pace with FULL RECOVERY) each week for the next 6 weeks. At this point, if you want to bump it up to 50 mpw you should be fine, but never add in workouts and up mileage in the same week. Come back to me after 14 weeks of this and tell me how it works (it's pretty much straight Daniels, so it should be pretty good).

What happens when he peaks?

Usually when people peak they start to run faster.

If you're referring to the rep workout, if it is done properly he won't peak early. There is absolutely nothing wrong with becoming a little more efficient at mile pace. The workout should result in minimal lactate buildup, as all of the reps are less than 2 minutes and include full recovery. Besides, unless this kid is doing Junior Nats (which I guess is a possibility) his season is going to be over in late April.

I'm thinking about Junior Nats for the 3K to see if I can go in the 9's. Thats the reason for the base. I just started running seriously this summer so I think that there is a lot of room to improve my current 10:38 3K. The problem is that's so late in the Summer that I wouldn't get to build a base for XC and I'm looking to be in the mid-17s by then.

P2 wrote:I'm thinking about Junior Nats for the 3K to see if I can go in the 9's. Thats the reason for the base. I just started running seriously this summer so I think that there is a lot of room to improve my current 10:38 3K. The problem is that's so late in the Summer that I wouldn't get to build a base for XC and I'm looking to be in the mid-17s by then.

AAU Cross country? Because for AAU we do the 4K not the 3K.

P2 wrote:

AudienceOfOne wrote:just add 5 miles a week. not that hard.

and i love how you just waited 20 minutes before complaining that nobody answered.

im impatient if you havent noticed.

Being patient with your training would be a good idea, a necessity even.

"All human wisdom can be summed up in two words - wait and hope."
-Alexander Dumas

T B K wrote:

P2 wrote:I'm thinking about Junior Nats for the 3K to see if I can go in the 9's. Thats the reason for the base. I just started running seriously this summer so I think that there is a lot of room to improve my current 10:38 3K. The problem is that's so late in the Summer that I wouldn't get to build a base for XC and I'm looking to be in the mid-17s by then.

AAU Cross country? Because for AAU we do the 4K not the 3K.

no, usatf track.

ok, so how does this sound?

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the sudden drop is to repair myself for track.

i'm going to keep doing what I've been doing for xc basically.

Through_the_Pain wrote:Im confused for us in nyc
we get an optional 1week brerak from running after xc then 2 weeks later indoor season starts

Some people don't have indoor track.