Run-Down Forums

[wannabefaster]

So I'm mainly a track guy, but when I started college I started doing xc as well. Freshman year I ran 28:45 for 5 miles. This past year (soph year) I ran the 800 in 1:53 and normally split about a 50-51 for 4x400. Should I be approaching my summer base training and in-season training any differently on account of my focus on track? I thought maybe a set of 200's each week throughout the summer and xc season so I don't lose speed, and maybe doing a bit more lifting than a normal xc runner, but I was wondering what other people in my position have done.

[Dan]

You're already running a bit faster for 800m than your 400m times would predict (1:55 - 1:57), which tells me:

1) performance predictors are an inexact science

2) you're running primarily off of base and need to improve your speed to get much faster

3) you haven't run a hard 400m yet

I think you're on the right track with doing moderate speedwork throughout the year to keep the speed development up. What are your goals, 1:50? To do that, you'll probably need to get your 400m speed down to around 48, which means comfortably cranking out 24 second 200's.

Dan
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[wannabefaster]

What are your thoughts about strength training for someone like me? Should I be doing an endurance workout or one that focus more on power? Maybe endurance now and power later? How many times per week? What about plyometrics?

[Dan]

I'd keep the training fairly specific to whatever phase you are in, meaning more endurance right now in gearing up for XC. Plyos are always good, along with basic form and technique drills -- good way to keep the fast twitch tuned and ready to transition to the faster stuff in winter/spring.

Dan
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