Hi i am a sophomore with a goal of sub 10:20 3200 and sub 37:00 10k for the upcoming season.
I just finished my phase 1 training cycle (6 weeks)
It was all base mileage, no long runs or workouts. Just runs.
Phase 1- base
Phase 2- strength
Phase 3- strength/speed
Phase 4- Speed
Phase 5- Taper
I have 16 weeks until my sectional race where i plan to break 10:20, and 17 weeks until i race a 10k where the goal is sub 37:00
This past week
*All aerobic (easy) runs*
M- 8.25 (7 miler (7:49) + w/up c/down, and 4x100 hills)
T- 5.5 (5 miler easy + 1/2 mile w/up)
W- 6.75 (4 outside (7:29) + w/up, and 2x200 strides, 2 later at gym)
T- 5.5 (4.5 treadmill + w/up, 4x200 strides (5:00 pace))
F- 7.5 (7 outside - 2 easy (7:55 pace, 3 hard (6:55 pace, 2 easy (7:55 pace) total pace - 7:28
S- 6.5 (5 (7:42) + w/up, and 1 mile cool down)
Su- 4.5 (4 + w/up)