Hi!
I need some serious advice regarding training. I started to run approximately 1.5-2 years ago, but didn't get serious till previous september because having low ferritin problems. Anyway, I visited a sports doctor and also took lab vo2max testing after 2-3 months of almost complete rest (the other nine months were just some 30 min easy runs with strides, some bodyweight strength training and a few local 3k-6k road and xc races). The results shock me, because they said I have 65 ml vo2max. The doctor said I probably have gut genetics and should continue to train.
Some infos about me: just turned 18, 181+ cm height and 60 kg weight (skinny I know) with 8% body fat.
In april (one month after lab testing) I ran 1:46 min for 600m at school testing. I started my "base" training in june and this was the last week before school starts. In those three months I averaged 30 miles per week constantly (did a very cautios build-up). My training was completely time-based (this week example, previous weeks were the same but lower volume):
MONDAY: 35 min easy (9 min pace)+ 3 strides
TUESDAY: 45 min easy/steady (8.5 min pace)+ 4x 8" hill sprints
WEDNESDAY: 40 min fartlek (easy pace with some 30-60s fast bursts with full recovery)
THURSDAY: 35 min easy (9 min pace)+ drills
FRIDAY: 45 min easy/steady (8.5 min pace)+ 4x 8" hill sprints
SATURDAY: 30 min easy (10 min pace)
SUNDAY: 60 min (9 min pace)
I have two goals* for this year:
1. sub 7 min 2km HS track race on 25. september,
2. sub 15 min 4,1km HS road race (15:50 min last year on 10-15 miles per week) on 25 october.
*(I also want to run some local road and xc/hilly races ranging from 3km-8km yust for fun.)
So, I am asking you if someone can make some "generic" weekly program (I know this is not perfect, but I tend to enjoy routine in running. I am also interested if a training program advocated by longjack of 2 easy days and one day of 600m is enough. Maybe something like that?) for me.
My guidelines:
-min. 6x run/week (maybe 7x but one really easy jog max. 30 min),
-I enyoy weekly long run,
-2 harder days, but not too hard (not keen on continuos tempo runs and anaerobic intervals),
-I prefer CV pace intervals (1000m repeats at 10k pace) and fast 200-300m runs with full recovery,
-45 min is maximum workout from Monday to Thursday, up to 60 min on Friday and more at weekends (max. 90 min).
2km track race is really my main goal, but I have only 3.5 weeks to improve (some aka Tinman say this is enough after long base).
I would really appreciate any advice from you guys.
Sorry for such a long thread.