I have been running for 3 and a 1/2 years now I started as a freshmen in College and this is my Senior Year. I have been running 30 to 45 miles a week this season I use to average 60 to 70 miles for the last 3 years until this year. I have been doing some crazy workouts this year and I have seen my times really drop just by coming down in Mileage. So let me tell you what I have been doing and here is my schedule and my recent workouts.
11/7 Monday: 2 Miles Tempo in 10:20 on Roads and Track 1 Mile in 5:23 then
4x200 in 34 seconds average. Then 1 hour later 8x125 in 15 seconds Recovery 125 walk.
11/8 Tuesday: Am: 6 miles easy at 6:07 pace. Pm: 3 miles easy at 6:09 pace.
11/9 Wednesday: 5x800 with same recovery as last rep in 2:30, 2:24, 2:24, 2:20, 2:19. 4 miles easy at 6:10 pace.
11/10 Thursday: 2 mile warmup at 10:46 then 8x500 with 2 minutes rest in 1:26, 1:22, 1:26, 1:21, 1:25, 1:24, 1:26, 1:22 then 4x200 in 31, 33, 28, 33. 3 miles easy at 6:05 pace.
11/11 Friday: Am: 5.50 Miles easy at 6:05 pace and then another Pm: 5 miles at 6:15 pace.
11/12 Saturday: 10 minutes warmup that was 1.76 miles then Time Trial in trainers 4:35 mile then 3 minutes break 6x400 with 1:45 break in 78, 75, 74, 74, 75, 67. Then Pm: 9x200 averaging 27s.
11/13 Sunday: Rest
11/14 Monday: 2 Miles Tempo in 10:05 on Roads and Track 1 Mile in 5:23 then 4x200 in 34 seconds. 1 hour later 6x200 in 27 seconds average.
11/15 Tuesday: Am: 6 miles easy at 5:56 pace. Pm: 4 miles easy at 6:01 pace.
11/16 Wednesday: 4X1000 with same recovery as last rep in 3:03, 3:06, 3:00, and 2:55. 4 miles easy at 6:05 pace.
11/17 Thursday: 2 mile warmup in 10:37 Thursday 6x600 with 2:00 break at 1:46, 1:45, 1:44, 1:45, 1:45, 1:42 then 3 miles at 17:35.
11/18 Friday: 5 miles in 29:54, 5 miles in 30:10
11/19 Saturday: 2 Miles in 10:19 on Roads and Track then 800 on roads in 2:27 then 2x400 on roads in 71, 73 PM: 400 time trial in 52 to 53 seconds.
11/20 Sunday: Rest
11/21 Monday: This was into a major headwind 2 Miles in 10:20 on Roads and Track then a 800 in 2:47, 800 in 2:29 then 1 hour later 8x150 in 18 to 19 seconds average Recovery 150 walk.
11/22 Tuesday: Am 6 miles easy at 6:07 pace. Pm 4 miles easy at 6:01 pace.
11/23 Wednesday: 10x400 in 67 seconds average. Then 4 miles in 6:03 pace.
11/24 Thursday: 1.50 Miles in 7:30 on treadmill, 3 minutes rest 1 mile in 5:00 on treadmill, 7 minutes rest then 2 miles in 10:37 on roads then 4x400 in 66, 71, 69, 67 on roads. 3 miles easy at 17:37
11/25 Friday: 6 miles on roads easy in 35:29, 4 miles easy in 22:57
11/26 Saturday: 2 miles in 10:27 on roads 7 minutes rest then another 2 miles in 10:45 then 2 minutes rest 8x200 on roads in 30 to 31 seconds.
11/27 Sunday: Rest
11/28 Monday: 2 Miles in 9:54 on Roads and Track then a 800 in 2:49, 2:29. Then 1 hour later 8x300 in 43 seconds average Recovery 300 meter walk.
11/29 Tuesday: 6 miles in 35:07 easy, 4 miles in 23:44 easy
11/30 Wednesday: 8x600 with same recovery as last rep in 1:54, 1:51, 1:49, 1:45, 1:42, 1:43, 1:43, 1:38. Then 4 miles easy in 6:01 pace.
Also Here are my PR's
1500 meters 4:14 Sophmore year
Mile indoors 4:36 Junior year
3000 indoors 9:13 Freshman year
3000 outdoors 9:12 Freshman year
5000 16:00 Junior Year
8000 XC 26:31 Senior Year
10000 Outdoors 34:29 Freshman year
I know it is a lot to read but if you took the time to read what is your honest opinion and Thankyou.