from the beginning of January to end of February i have an important race 7/8 of them weekends ( English xc season ). and i was wondering how to fit in workouts around the races
im 16 and ive been running for just under a year and a half. I have pr's of 4:30 for the 1500 and a 17:08 3 mile ( extremely flat road course ), i got them off of 20-30 mpw.
im thinking about building up to 40-45 mpw for the base phase, running six days a week in singles with a long run and a tempo run / progression run once a week. i will also race some less important races in this phase
when it gets around to the big races how can i fit in a tempo run, long run, long intervals like 3-4 x 1 mile or 6 x 1k , short intervals and races. should some of these types of workouts be dropped in the last part of the season?
i was thinking my weeks could generally look like this;
monday: 7 miles easy
tuesday: long interval session 1k - 2k repeats at 5k pace. including wu and cd about 6 miles
wednesday: 6 miles easy
thursday: 1.5 mile warm up , 20 minute tempo run , 1.5 mile cool down. alternating each week with a shorter track workout like 12 x 400 or 200 on 200 off. overall ~ 6 miles
friday; rest or swimming
saturday; race 5k - 6k race. including warm up and cool down about 6 miles
sunday; long run of 9 miles. ( im not sure if doing a long run after a hard race is a good idea )
total miles; about 40
is this too much in one week, will it lead to overtraining? thank you for any advice