Hello LetsRun,
I'm a rising senior. My track season just ended, and I finished with PRs of:
56 400 (4x4 split, 3rd event of the day)
2:08 800 (open and relay split, hit 60 for 400 and 1:30 for 600 en route)
4:45 1600 (run in a time trial, first 800 in an evenly-split 2:19)
10:17 3200 (I usually try to hold a pace and then kick the last 800)
While I did not substantially improve from my sophomore year, except in the 400 and 3200, I feel that I made a lot of mental progress in overcoming injury and burnout and in learning how to really race.
For my senior year, I am looking for dramatic improvements in all of these events, as well as in Cross Country. My coach suggests that I build up to 70 mpw this summer. I plan on doing so, but how should I do it? Should I take any time off from running? Should I run twice a day? Should I do any tempos or summer 5ks? Am I missing anything?
Thank you for your time!