david45 wrote:
I thought junk miles aren't that bad.
You're at a beginner stage, even if you've done a C25K program before, your fitness indicates you're a beginner.
You have people trying to legitimately help you and you're arguing with them. With all due respect, your head is so far up your own ass, you can see china. Pull it out, sit down, shut up and listen.
Your 1 mi TT indicates your easy paces are too easy. Further more, your training program isn't good. You're an 18 year old high schooler who probably hasn't learned about blocks, periodization, stress and recovery etc.
Try something like this:
Monday: 10 min easy continuous run, 15 minutes hard, 10 minutes easy. Screw pace and HR, go by feel.
Tuesday: Rest.
Wednesday: 10 min easy continuous, 4x4 minute blocks hard W/2:00 rest between blocks, 10 minutes easy.
Thursday Rest.
Friday: 10 min easy continuous, 2x12 minutes hard w/4:00 rest between, 10 min easy
Saturday: 2 - 3 mi at convo pace, again screw HR and pace zones.
Sunday: Rest.