Hello, I just got done with a pretty bad XC season and I was disappointed with the lack of improvement. Over the last two weeks I have been thinking of what I could have done better. I determined that I mainly lacked the weekly mileage that I needed to really improve to what I wanted. So I was just wondering if this type of weekly mileage progression is acceptable, or would have too great a chance of injuring me to where it wouldn't be worth it. Over the summer I ran about 35-40 mpw, and during the season I ran about the same as that. I am a Sophomore in high school and have a little over 4 years of experience with running.
PRs:
Freshmen-
800: DNR
1600: 5:11
3200: 11:09
5000:18:30
Sophomore-
5000:18:29
Weekly Mileage Progression
3 day break, 5-8 days of easy running before
7 days a week, 1 day off ever 4 weeks
doubles at 60+, up to 12 runs a week
week 1: 35
week 2: 40
week 3: 45
week 4: 50
week 4: 43
week 5: 48
week 6: 53
week 7: 58
week 8: 49
week 9: 54
week 10: 59
week 11: 65
week 12: 58
week 13: 64
week 14: 70
week 15: 77
week 16: 69
week 17: 77
week 18: 83
week 19: 89
week 20: 81
week 21: 90
So, as you can see the progression really starts to pick up at week 15. I just want to know if this would be possible to even think about doing without getting injured. All of the weeks would consist of about 85-90% easy running, with a long run, strides, and a tempo per week. If I am feeling comfortable, I will try to squeeze a fartlek or progression run in there, but mostly easy running. So, what do you think about this plan, any ideas are appreciated.