I’m a senior high school runner trying to run ~4:20 and ~9:20. I need these times to get recruited or considered for walk on positions to schools I wanna go to/been admitted to. (PRs are 4:35, 9:51 (XC), 9:55 (track year before), 15:37 (XC))
I’ve been running around 50-65 mpw and my training week usually looks like this:
Monday:
EZ
Long strides (150-300) (sample: 6x150 w/250 walk went 21.4-20.1 for 150s)
10 min jog
Tuesday:
2 mile warm up
Strides
Tempo/ Threshold workout
(Sample workout is from today: 3 mile tempo at 5:30 or sub (went 5:24,5:30,5:27), 400m jog, mile in sub 5:00 (went ~4:57))
Wednesday:
Medium Long run
Long strides (30secs) or hill sprints (15secs)
Thursday:
Off
Friday:
2 miles EZ
Strides
Lactate threshold workout or faster repeats
(Sample from last friday: 16x400m w/50 sec rest @72 (I didn’t complete in the morning because my legs froze so I did the workout in the afternoon, ended up doing 25 throughout the day ranging from 71-75 secs)
2 miles EZ
Saturday:
EZ run
Possible 100m strides
Sunday:
Long run
As far as strength training I am lacking a lil because I don’t really know what to do.
As diet i try to eat a balanced diet of fruits, veggies and meat with a lil more emphasis on carbs (will eat lots of rice).
Any tips will be useful!
Any mental exercises may be an interesting either because I haven't really explored the psychological side of running so far)