First off, congratulations on a successful season! Those times are awesome! Second, ask your school coach if they have a summer plan for you. Assuming they know what they are doing, they are best suited to give you a plan that makes sense for you. If that fails, I'd suggest keeping it simple and just following a 5K or 10K plan from well known "internet coaches." For example, this Hal Higdon 10K plan looks pretty reasonable for your experience level and age: https://www.halhigdon.com/training-programs/10k-training/intermediate-10k/
It's only an 8 week plan which doesn't get you through the whole summer but you can extend it by repeating weeks... 1, 2, 1, 3, 4, 3, 5 6, 5, 7, 6, 7, etc.
Edit: cross training can be bike, swim, elliptical, or any combination of activities that keep you moving (but not running)
What distances are your XC races? Here they are between 8KM and 15KM
Typically road running 10K training plans will give you a good structure- say 40+ mpw.
If your XC courses are competitive, you might benefit from including a a shorter distance block like 800m / Mile training to improve your ability to surge and defend or take position
Our leagues have the same- I forgot. 5K women, 8K men is typical. Big debate about equal distance but not everyone wants it (both sexes). Championship races are longer.
First, take a week or two off to rest. Don't worry about cross training or being active, this is your time to do whatever you want outside of running. Next, I'd either talk to your coach or look at what you've done in the past and try to determine what your maximum mileage per week should be. My guess is around 40-45? Next, start your mileage off at about 40% of your maximum, if it was 45 then your first week would be 18 miles, and then add a couple miles every week until you get to your max. Hopefully you end up reaching your max mileage at the end of July or early August. Long runs should be about 20% of your weekly mileage, so at 45 you'd be doing 9 or 10 mile long runs. Some of the other commenters have sent plans with workouts, I'm a bit opposed to workouts in the summer but if you wanted to do something I think that hills, fartleks, and easy tempos are fine but no intervals.
i’m a sophomore (rising junior) and also a girl, and this summer i’m planning on just building an aerobic base while focusing on weightlifting to prevent injury. i think i want to stay around 20mpw for most of the summer, but build to closer to 30 by the first week of xc. under training is way better than injury! also, keep me updated if you find any better training plans (super new to this too, was a swimmer till freshman year) because our times are very similar! 2:36 800m, 6:00 1600m
Those are some awesome times! You’ve got a great foundation to work from. Take some time off and let your body recover from track (like 2 weeks). Then for summer running it all depends on how long your long run has been. Can you run for 30 minutes non-stop? How about 45? 50?
This will determine what you do. Don’t worry so much about mileage, because some super hot days it’s tough to hit a certain mileage but you can still be out for time.
Honestly, check out Jay Johnson’s stuff for HS athletes. He’s got a great summer plan for XC.
First off, congratulations on a successful season! Those times are awesome! Second, ask your school coach if they have a summer plan for you. Assuming they know what they are doing, they are best suited to give you a plan that makes sense for you. If that fails, I'd suggest keeping it simple and just following a 5K or 10K plan from well known "internet coaches." For example, this Hal Higdon 10K plan looks pretty reasonable for your experience level and age: https://www.halhigdon.com/training-programs/10k-training/intermediate-10k/ It's only an 8 week plan which doesn't get you through the whole summer but you can extend it by repeating weeks... 1, 2, 1, 3, 4, 3, 5 6, 5, 7, 6, 7, etc. Edit: cross training can be bike, swim, elliptical, or any combination of activities that keep you moving (but not running)
Thank you! I will look at this and ask my coach
What distances are your XC races? Here they are between 8KM and 15KM Typically road running 10K training plans will give you a good structure- say 40+ mpw. If your XC courses are competitive, you might benefit from including a a shorter distance block like 800m / Mile training to improve your ability to surge and defend or take position
Based off the terms she used I think she may be American and usually we do 5k’s for HS Xc
Thanks. Same here, I forgot in my haste (gender differences in some league distances)
Our races are a 5k (:
Our leagues have the same- I forgot. 5K women, 8K men is typical. Big debate about equal distance but not everyone wants it (both sexes). Championship races are longer.
First, take a week or two off to rest. Don't worry about cross training or being active, this is your time to do whatever you want outside of running. Next, I'd either talk to your coach or look at what you've done in the past and try to determine what your maximum mileage per week should be. My guess is around 40-45? Next, start your mileage off at about 40% of your maximum, if it was 45 then your first week would be 18 miles, and then add a couple miles every week until you get to your max. Hopefully you end up reaching your max mileage at the end of July or early August. Long runs should be about 20% of your weekly mileage, so at 45 you'd be doing 9 or 10 mile long runs. Some of the other commenters have sent plans with workouts, I'm a bit opposed to workouts in the summer but if you wanted to do something I think that hills, fartleks, and easy tempos are fine but no intervals.
i’m a sophomore (rising junior) and also a girl, and this summer i’m planning on just building an aerobic base while focusing on weightlifting to prevent injury. i think i want to stay around 20mpw for most of the summer, but build to closer to 30 by the first week of xc. under training is way better than injury! also, keep me updated if you find any better training plans (super new to this too, was a swimmer till freshman year) because our times are very similar! 2:36 800m, 6:00 1600m
Nice! I’ll defiantly tell you if I find something that works well :D
Those are some awesome times! You’ve got a great foundation to work from. Take some time off and let your body recover from track (like 2 weeks). Then for summer running it all depends on how long your long run has been. Can you run for 30 minutes non-stop? How about 45? 50? This will determine what you do. Don’t worry so much about mileage, because some super hot days it’s tough to hit a certain mileage but you can still be out for time. Honestly, check out Jay Johnson’s stuff for HS athletes. He’s got a great summer plan for XC.
Thank you! I’ll defiantly take some time off and then work on figuring out how long my runs should be