How's this plan sound for a 15 year old HS freshman who runs ~35 mpw in season and has track PRs of 2:12, 5:19, 12:04?
Right now I'm taking several off days to recover from track, and I'll start running again on Monday.
Next week: 20-25 miles easy
Last week of May: about 30 miles easy
June (30-45 mpw)
Monday- easy 6-7
Tuesday- tempo 3-5 @5:50-6:30 (probably slower at first)
Wednesday- easy 4-5
Thursday- easy 7-8
Friday- easy 4-5
Saturday- long run 10-12 miles
Sunday- off/3-4 shakedown
July/early August (35-50 mpw)
Mon- easy 7-8
Tue- tempo 3-5 @5:40-6:15
Wed- easy 4-5
Thu- easy 8-9/4-12x(800-1600m) intervals @5k pace
Fri- easy 4-5
Sat- long run 12-15
Sun- off/3-4 shakedown
This will be blended with daily abs and moderate strength work, alternating squats and lunges with pushups and pullups among other stuff.