Run-Down Forums

[Ducks Fan]

I realize if I'm going to succeed at running, it'll be in track and not XC because I'm best at the 8 and 15. I don't want to wait until after XC to work on track events, if I don't have to. Right now (during the summer), we have two-a-days at 8:30 and 6:45 which usually consist of a run for 30-50 minutes. What kind of things (if any) could I do to help work improve my leg speed and strength. I was thinking about adding a few intervals to the morning workout (maybe 4 X 400 at goal 1500m pace) and about 20 minutes of sprinting up a steep hill after the evening session. Would that be overdoing it? I feel tired after our workouts but not dead tired.

Also, during the school year we'll have practice everyday until about 5 or so. I'm sure I'll be dead tired after those, but would it be at all beneficial to do some hill sprints or intervals before school?

Thanks for the help.

[Dan]

First of all, any time you change a program, it needs to be with your coach's blessing. I've seen lots of problems ensue when that isn't done... Also, simply adding stuff to the workouts will likely backfire, as you'll be mixing too many disparate things together and probably doing too much too soon.

What ought to be done is come up with a balanced plan that will get you in shape, prepare you optimally for track, and allow you to be part of the XC workouts. The workouts you mentioned will be fine, but they need to replace some of the standard XC training, not just be added on top.

Dan
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[Smitty]

First, I wouldn't worry about doing speed work this far out from track season. Use the XC season to gain strength for your track season. I had a coach who once told me 'that having all the speed in the world isn't going to help you if you don't have the strength to get you there'.

Have fun with your XC season knowing that that track is right around the corner.

I went from 3:56 in Sept to 3:44 in June and I did not start interval training until mid Dec.

Just relax and enjoy it for now, indoors is already close at hand.