Over the past 5-6 months, I went from 5:35 to 5:05 in the mile (I am attempting sub 5 today). I did this by upping the milage from 19-63 miles per week.
I want to make it to NXN. I know that this is an extremely difficult goal.
This summer I want to do less milage so that I do not get injured, but more training volume, so that I improve at a fast rate. Here is my plan:
53 miles (80% easy 20% hard)
M-AM Threshold (5*1mile) + speed work(100s and 200s) PM bike threshold + strength
T- AM Easy 10 + strides PM swimming
W- AM Hard Hill Session(4) + speed work(100s and 200s) PM bike threshold + strength
T-AM Easy 10 + strides PM swimming
F-AM 12 LR with some fartlek PM swimming
S-AM Bike threshold PM Bike threshold + strength
S-AM Easy 10 + strides PM swimming
Thank you!