Hello, I'm a graduating senior attending a division 2 college this fall. I've talked with the schools coach and he said I'm a little behind other freshman runners but he said I can practice with the fall track team then run distance in the winter
I want to show up this fall in the best shape possible so I was wondering if anyone had any tips on how to transition to college running? I'm fine with doing high mileage, I did 600 miles last summer.
My prs are
1600-4:53
3200-10:36
5k-17:35
Good running, sweet heart. Keep working hard and you be very competitive at the DI college level.
There's a lot of good stuff on summer running if you search. "Summer of Malmo" is famous and a pretty solid approach.
Was the 600 miles in singles or doubles? Over how many weeks?
If you're not doing doubles yet, then you should be able to do 800 over the same time frame by adding them. If you're already doing doubles, then a more conservative bump of 100 total miles might be more appropriate. You're not going to transform yourself overnight. The main thing is to stay healthy and gradually increase your training load, year after year.
Other than just getting the miles in, do weekly turnover work (200s or 100s) and 4-6 "comfortably hard" miles every week. It should be just fast enough that you can't easily have a conversation.
I'd also consider doing a strength and flexibility routine for injury prevention. Jay Johnson has some pretty good videos (though if you're pretty fit, you'll probably have to add many more reps of each exercise to challenge yourself).