I'm a HS girl who's had major issues with injuries. Last summer I got a stress fracture when I increased my mileage. I also was diagnosed with tibial nerve compression, which I probably still have (I've been running basically no mileage to keep the symptoms away-- 10 mpw, mostly track work).
I got to physical therapy and will be working on strength exercises over summer. Last Saturday was my last race and I'm taking this week off (had minor shin splints, don't want another sfx).
Next week I'm going to cross train with maybe one or two runs, then the next week I'll start some pretty easy training.
Week 1: 4 runs, total 100 minutes
Week 2: 5 runs, 140 min
Weeks 3, 4, 5: 5 runs, 160 min
Week 6: 6 runs, 200 min, "LR" of 50 minutes
Weeks 7, 8, 9: 6 runs, 230-240 min, "LR" of 55 minutes
Weeks 10, 11, 12: 6 runs, 260 min, "LR" of 60 minutes
I know this isn't a lot but I normally average 10-15 mpw so I think it's enough for me to improve.
Workouts:
Fartleks or sometimes tempos once a week, something like 4x[2 min fast/3 min easy]. I'll replace this with a race effort 2-3 times (tryouts, maybe one race).
Alactic sprint workout once a week-- either short all-out hill sprints with full recovery or some 50m reps at 90% with full recovery
I was going to run 6 days a week but would it be better to try doubling one of the days so I can have two days off? Generally I feel better running more days with fewer miles per day than more miles in fewer days. Last summer I jumped straight into 4 days a week with runs that were longer than I was used to at a pace I wasn't used to. One of the runs will be in the afternoon with the rest in the morning, so I'll get a day and a half break there. That run will be just 20-30 minutes so it's basically an active recovery day.
I'm going to be helping organize practices for new runners, would this plan with one fewer day (20-30 minutes fewer per week) be good for new runners? Assuming they are not currently injured and can run for 30 minutes. (We'll recommend walk-run intervals for those who can't run for 30 minutes). Priority is to keep them uninjured, most will not have run more than 10 mpw recently and haven't peaked above 25 mpw.
Thoughts?