I am a sophomore. I ran a 4:57 mile last year, and I want to run sub-4:40 this year, and sub-10 in the 2-mile. Last year I didn't run track, I ran that mile on my HS track after the XC season ended, but I'm going to run track this year. What should my base phase look like at this point? I generally do well in longer workouts, so I've been running shorter intervals lately. What kind of intervals should I do? What would a weekly schedule look like?
Very similar situation, my typical week usually looks something like this-
Monday- 7 mi easy
Tuesday- 7 mi proggessive
Wednesday- 7 mi easy
Thursday- 8 mi easy
Friday- 7 mi easy
Saturday- 10 mi long run
Sunday- off
Total- 46
Core everyday and strides about 3x a week.
Your midweek runs need more variety in length and peace.
Dang I feel like I wrote that post. Same age, same PR, same goals, same question!
take 2 weeks off after your season. Then 4 weeks to build up mileage so that you're ready for base. Then base phase until the season starts.
For base:
M- 60 min and 4-6 strides
T- 20-30 min fartlek with 1, 2, or 3 min pick ups with 1-2 min recovery
W- 75 min
T- 60 min and 4-6 strides
F- 4-5k tempo (4k one week, 5k the next, and keep alternating so you don't get stale)
S- 90 min long run
S- rest day, sleep in
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Is there a rule against attaching a helium balloon to yourself while running a road race?
How rare is it to run a sub 5 minute mile AND bench press 225?
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Matt Choi was drinking beer halfway through the Boston Marathon
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these