Hi, I am 16 year-old runner. I could run a 16:24 XC 5K, a 9:58 3200 and a 4:43 1600 until I got a stress fracture. I have been x-training for 6 weeks now, but I can actually run again now. I missed most of the season, but I was doing 50 mpw in-season and 70 during the summer. I tried to come up with my own plan to get back into running.
This week: (21 mi)
W - 3 mi easy + light core
Th - 4 mi easy + heavy core
F - 4 mi easy + light core
Sa - 5 mi easy + light core
Su - 5 mi easy + heavy core
Next week: (45 mi)
M - 6 mi easy + power lifting + light core
Tu - 6 mi easy + heavy core + 6 strides
W - 6 mi easy + power lifting + light core
Th - 6 mi easy + heavy core + 6 strides
F - 6 mi easy + power lifting + light core
Sa - 9 mi easy (long) + heavy core
Su - 6 mi easy + light core
3rd week: (50 mi)
Ill try and do workouts with the team this week. There is an indoor meet on Friday. Ill also continue power lifting 3 times a week and core every day. From this point on, I plan to increase mileage in a pattern like +5,+5,+5,-5, so that if it started on week two the cycle would go 45,50,55,50 then 55,60,65,60 so that I could reach 70-80 by outdoor.
My question is whether or not this is a good plan. Will it hurt me again going back to soon? How slow am I gonna be?