Hi all,
I have goals of 9:55 in the 3200m and 4:35 in the 1600m.
PRs
1600m: 4:55
5k: 17:52
I am currently a senior with plans of joining the military after high school. I want to do something special before I leave high school and I think I have made a somewhat decent running plan. Monday's and Wednesday's I do longerish runs and I run the last couple miles at a higher end aerobic pace, perhaps 6:30 to 7:10. Tuesday, Thursday and Friday are easy slow aerobic days, pace ranging anywhere from 7:45 to 9:00, sometimes I do strides at the end. Saturday is the long run and that is typically a progression. I usually average out the pace to around 7:20ish. I can already somewhat feel myself getting better, I have been very consistent. I have never run this much before in my entire life, I have never been consistent at all but something in me has just clicked over the past couple of months. I think I am doing the right thing, but I would like some more opinion and perhaps a discussion.
Attached is the mileage progression
https://imgur.com/gallery/TXvvO88
I need to know if this is too much or not enough. In February, I plan to drop mileage to around 50. I will be dropping the long run on Wednesday and replace it with a 20 to a 30-minute tempo run. Track starts March 6th I believe, so I will start hard, true tempo efforts one month out before track.
Another side note is that I have started to lift a lot of weights, I started back in September and have gained about 10 pounds of muscle. I typically do pushups, dips, pullups and some core. I do military press and curls as well along with hitting the bench press. Will this have an effect on my running? I am now 5'11 160.
Am I on the right path for a sub 10 3200m, in other words, is it probable?