Im a junior in high school and I haven't seen the improvement I feel like I should be having. I really want to get a D1 scholarship by the end of the year so I gotta have a good outdoor season
Here was my training from last week(general base training week for outdoor):
Monday: 13 miles easy at around 6:30/mi + 4x300m strides(relaxed form, etc)
Tuesday: 4 mi warmup, 5x2k at 6:15 with 1 min rest, 4 mi cooldown + Lifting
Wednesday: 9 miles in the AM, 7 miles in the PM + 5x400m strides
Thursday: 3 mi warmup, 3 miles at 6:00 pace, 2 miles at 5:40 pace, 1 mile at 5:15, 2x600 at 1:35, 4x50m at 6.5s, 3 mile cooldown
Friday: 3 mi warmup, 30x400m at 75-71 with 30s rest, 4x400m with 15s rest at 65, 1x600 all out(not timed cuz its a mental thing), 3 mi cooldown
Saturday: 22 mile long run progressing down to 6:00 pace
Sunday: Easy 3 hour aqua jog + lift and plyos
Total: 95 miles
I know this sounds like a lot, but I definitely make sure to keep up with foam rolling and stretching every day. It's demanding but I know I need to have a good outdoor season
Btw, here are my PRs:
400m(indoor flat track): 52
800m: 2:04
1600m: 4:37
3200m: 10:11
3000m Steeple: 10:07
5k XC(might have been a short course): 15:01.01
Any advice would be greatly appreciated!