Need some help making a training plan and goals for outdoor this year

High School Running Distance

6 years ago 12/09/2017 8:49pm EST

Ever since xc season I have just been doing easy runs 3-6 times a week and the occasional tempo or time trial. My school doesn't do indoor track but I wanted to start getting in shape for outdoor. Do you guys have any workouts that seem to work well for you? I am a 800-1600 guy normally. Here are my times for some help setting goals as well.

Freshman:

5000(xc): 19:56

3200: 11:21

1600: 5:18

800: 2:10

Sophomore:

5000(xc): 18:03

3200: 11:03

1600: 4:58

800: 2:12

400: 57

Junior:

5000(xc): 17:59

3200: 10:53 (Solo time trial)

1600: 4:48 (Team time trial)

800: 2:06 (Solo time trial)

Thanks guys. Hopefully yall have a good indoor season.

6 years ago 12/09/2017 9:30pm EST

re: Asking for some help

I am currently a junior btw

6 years ago 12/09/2017 10:38pm EST

re: Asking for some help

Asking for some help wrote:
Ever since xc season I have just been doing easy runs 3-6 times a week and the occasional tempo or time trial. My school doesn't do indoor track but I wanted to start getting in shape for outdoor. Do you guys have any workouts that seem to work well for you? I am a 800-1600 guy normally. Here are my times for some help setting goals as well.
Freshman:
5000(xc): 19:56
3200: 11:21
1600: 5:18
800: 2:10
Sophomore:
5000(xc): 18:03
3200: 11:03
1600: 4:58
800: 2:12
400: 57
Junior:
5000(xc): 17:59
3200: 10:53 (Solo time trial)
1600: 4:48 (Team time trial)
800: 2:06 (Solo time trial)
Thanks guys. Hopefully yall have a good indoor season.

What are you asking for help with? Read Arthur Lydiard. Avoid Hard Interval Training, over racing, too many tempo runs, etc. Learn how to run fast with relaxation. Chi Running or the Pose Method.

6 years ago 12/09/2017 10:58pm EST

re: Asking for some help

There is no reason to be doing time trials right now. I'd say just run 6 days a week with Sundays off. Do a hilly Saturday long run. Easy runs Monday through Friday and do 10 strides after an easy run 3 times a week to stay in touch with your speed.

Can't give you specific mileage numbers because you didn't mention anything about your mileage.

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