So this past track season I PRed by approximately 25 seconds in the 1600m and got my time down to 4:17. I am going into my senior year and honestly not too much changed. I lifted more in the winter about 3 times a week, but not at all in the spring and I ran about 30-35 mpw in the winter and spring and 45-50 in the summer compared to 25mpw in the spring and 20 in the summer the year before so not too much was different, but I became a lot faster. I believe this has to do with my body physically maturing but it really still hasn’t matured that much. This XC season I’m looking to lower my 5k from about 16:15 to right around 15flat. I believe this is possible given my progression in the 1600m.
My questions are:
Is 60-65mpw safe? I believe it is if I do it gradually just like last summer.
Is it a good idea to lift this summer about 3 times a week and do any of you have any programs I could use? (I’m 6’1” and about 140 pounds, not too strong haha.)
Would biking for about 2 hours 2-3 days a week, so 4-6 hours a week help my endurance and aerobic capacity? I’m really willing to do whatever is needed to improve but I really do not want to peak early in the season
I’m trying to get 9 hours of sleep this summer compared to the 6 that I usually got this spring.
Thank you in advance.
Is my goal possible? (Not that this question means much because last year if I have the goals I had for this past year I bet no one thought I would be able to do it, but I was.$