Hey guys,
First post here, so please be gentle :P
I just had my second season of cross country this fall, and I'm looking forward to the outdoor track season. I'm a sophmore, and I really want to make it big my junior year.
I've talked to my coach about increasing my mileage during this base-training period before outdoor track, so that when I increase my mileage even more (like in the 50-65 range) during this upcoming summer my body knows what's coming. And while my coach did agree with me that it was a good idea, I've been hesitant to ask him how I specifically should go on with my base-training. Now, before I have someone tell me why I don't just ask my coach, I'd rather have some good ideas before I do.
My goals for this season:
1600m - sub 4:30, 3200m - sub 9:50, 800m - sub 2:05
tl;dr: How should a HS kid who wants to achieve those ^ times approach his base-training. (Things like: How much milage? Tempo runs? When to start striders? At what pace should I run at? etc.)
Here's some background info on my training and my performances:
This XC season (soph): 16:15 5k xc - on about 40-45mi per week (training pace was about 7:30-40 per mile)
Outdoor track (fresh): 4:39 1600m, 10:18 3200m, 2:09 800m - on about 35-40 mi per week