Hey I just finished the track season and would like to know how fast can I get in a year. I finished the season with PRs of
10:40 3200
4:58 1600
2:08 800
57 400
My entire winter training log is here
Oct 22
Trick Or Trot 5k (accidentally went wrong way)
3.76 miles (24:07)
Oct 23-30
Monday OFF
Tuesday 1 mile warmup 6x400 82 seconds, 200m rec. cont. 1 mile cooldown Final Rep 68
Wednesday 5 miles (32:55) avg pace. 6:34
Thursday 1 mile warmup 4x800 2:45 4:00 rec. 1 mile cooldown Final Rep 2:38
Friday 5 miles (34:25) avg. 6:53
Saturday 9 miles (1:06:07) avg. 7:21
Sunday 5 miles (48:17) avg. 9:40
32 mile week
Oct 31-Nov 5
Monday 1 mile warmup 8x400 75 sec, 90 sec rec. 1 mile cooldown Final Rep 68
Tuesday 6 miles (41:17) 6:53 avg.
Wednesday 3 mile easy run (22:24) 7:28 avg.
Thursday 6 miles (40:54) 6:49 avg.
Friday 2 miles (15:03) 7:31 avg. SICK
Saturday OFF SICK
Sunday OFF SICK
21 Mile Week
Nov 6-12
Monday 4 miles still SICK
Tuesday OFF SICK
Wednesday Raiderfit SICK
Thursday 3 miles SICK
Friday 3 miles SICK
Saturday OFF
Sunday 3 miles easy
13 mile week
Nov 13-19
Monday 4 miles (26:23) avg. pace 6:36
Tuesday 5 miles (34:19) avg. pace 6:52
Wednesday 5 miles (36:21) avg. pace 7:16
Thursday 4 miles (27:00) avg. pace 6:45
Friday 5 miles (35:03) avg. pace 7:01
Saturday OFF
Sunday 5 miles (40:41) avg. pace 8:05
28 mile week
November 20-26
Monday 3 miles (21:21) avg pace 7:07
Tuesday 5 miles (36:16) avg pace 7:15
Wednesday 4 miles (30:01) avg pace 7:30
Thursday Turkey Trot 5k time: guestimate 19:15-19:45 1st place
Friday 3 miles (20:45) avg pace 6:55
Saturday 6 miles (43:31) avg pace 7:15
Sunday 5 miles (34:25) avg pace 6:53
29 mile week
November 27-December 3
Monday 1 mile warmup 3x400 200 jog rec. DNF
Tuesday OFF
Wednesday Raiderfit
Thursday 5 miles (34:20) avg pace 6:51
Friday 5 miles (33:50) avg pace 6:46
Saturday OFF
Sunday 10 miles (1:13:17) avg pace 7:20
22 mile week
December 4-10
Monday 5 miles (40:21) avg pace 8:04
Tuesday 7 miles (54:01) avg pace 7:43
Wednesday Raiderfit
Thursday OFF
Friday 5 miles (33:25) avg pace 6:41
Saturday 7 miles (48:53) avg pace 6:59
Sunday 10 miles (1:16:06) avg pace 7:37
34 mile week
December 11-17
Monday OFF
Tuesday 7 miles (49:20) avg pace 7:03
Wednesday 7 miles (50:04) avg pace 7:09
Thursday 5 miles (40:34) avg pace 8:07
Friday OFF
Saturday 4 miles (30:48) avg pace 7:42 Puked
Sunday 12 miles (1:28:49) avg pace 7:24
35 mile week
December 18-24
Monday OFF
Tuesday OFF
Wednesday OFF
Thursday 7 miles (55:22) avg pace 7:55
Friday 7 miles (51:18) 7:20
Saturday 7 miles (51:19) avg pace 7:20
Sunday OFF (Christmas Eve)
21 mile week
December 25-31
Monday 5 miles (35:25) avg pace 7:05
Tuesday 7 miles (50:08) avg pace 7:07
Wednesday 7 miles
Thursday OFF
Friday 3 miles
Saturday 7 miles
Sunday 3 miles
32 mile week
January 1-7
Monday OFF
Tuesday 7 miles
Wednesday 5 miles
Thursday OFF
Friday OFF
Saturday 5 miles
Sunday 5 miles
22 mile week
January 8-14
Monday 5 miles
Tuesday
Wednesday 5 miles
Thursday 5 miles
Friday
Saturday 5 miles
Sunday
20 mile week
January 15-21
Monday
Tuesday 5 miles
Wednesday 5 miles
Thursday
Friday
Saturday 5 miles
Sunday 5 miles
20 mile week
Track season starts
February 16
333 Mile Winter
So what can I do and how fast can I get theoretically of course after this summer before cross country season and then after the winter before next track season