So you guys have probably seen my other thread before which I have been keeping since november.
Here is a link to it:
http://www.letsrun.com/forum/flat_read.php?thread=7848081
So I'm currently a sophomore in Hs, I started running my freshman year of hs. My freshman pr in the 5k was 21:54, and I didn't really care about running that much. I did winter track my freshman year, but I quit because I thought it was too cold.
Then I did outdoor track however, and everything changed. I started to all of a sudden really like running and I my first race I ran 5:38 and dropped it to 5:11 by the end of the season. I finished my season with prs of
3200m: 11:50
1600m: 5:11
800: 2:24
Over the summer I averaged about 35 mpw because I wanted to be good during my sophomore year of xc. I ended my season with a 18:47 pr, so I improved over 3 minutes. Then in indoor track this past season, I dropped my 1600m pr to 4:57!! and my 800 to 2:19 (ran once). I had a pretty successful indoor season and was really excited for outdoor this year.
This outdoor season though has sucked, I had a concussion so I missed about 3 weeks and then right after I got the flu. My times this season have been:
5:20 (saturday, 3 days after concussion)
5:02 (monday, after that saturday)
*Had the flu*
5:22 (2 weeks later)
5:21 (a few days after).
Yesterday I emailed my coach letting her know that I'm not gonna be running a race or workout until I completely get rid of my cold because I don't think these slow times are benefitting me at all.
In my thread, I've pretty much recorded anything in much more depth, so if you're interested please read/comment on that..
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Anyway, so since I'm currently on a break from spring track, I've been thinking of how I'm gonna take my training to the next level this summer.
I've been thinking of starting training around June 15th (2 week break from track) and starting at about 40mpw (easy runs) and by the end of the summer working up to ~60mpw with 3 miles in the morning each day, and another run in the aftertoon. I'm thinking of doing mostly normal runs starting at 7:40 pace, and working my way down to ~6:40 pace by the end of summer depending what shape I'm in. 2 of my runs a week will be tempo runs, which will range from 3-6 miles and will hopefully by the end of summer get down to ~5:10 pace, and I'll start at about 6:10 pace. I'm also planning on doing 5x~200m strides 4x a week for speed, but my real focus is cross country and building a solid base for that.
I want advice on how to get from 18:47 to 16:30 over the summer. If anyone has training plans or advice that has worked, PLEASE SHARE BELOW. My summer is pretty much being dedicated to running, I really want to run fast. Everyone is doubting me and I want to prove everyone wrong.