Am I training right?

For context: this week was:

Monday- 8.5 easy

Tuesday- 9 Hard: 3mi Hilly Tempo, was spent after (CORE)

Weds- 4.3 EASY like 8:40 ppace

Thursday- 10 Miles Medium LR- 7:45 pace

Friday- 4.9 EASY like 8:00 pace

SAT (TMMR) Planned 11miles hilly LR. (CORE and Strength- mostly body weight glute stuff)

Comes out to high 40s for mpw.

Injury History- Some light nags last season (Plantar pain) kept me from running as fast as I'd hoped. Still dealing with the plantar a bit but not as bad. Some light upper-IT band pain occasionally.

You seem to be very aerobically talented to be able to run sub 9:50 off of 2:06. Use that to your advantage. I’d recommend doing over-distance tempos of 5-6 miles, don’t worry about running a fast pace, just have a hard evenly distributed effort.

Threshold/tempo stuff should be done year round IMO. You can always do a high volume of 200s and 400s at a moderate pace to help build turnover and efficiency, without running the risk of being over-fatigued or burning out. If you’re a 9:50ish guy, go for 34-35 on the 200s and 1:13-1:15 on the 400s. Take as much rest and do as many or as little reps as you need.

Thanks man. That helps a lot. yeah- prs of 9:47 and 2:05 (split 58/67 haha). I'll keep the tempos steady- I've been doing them with some teammates who are similarly talented and I've been pushing them pretty hard. Ill do a tempo one day, and maybe some 2/4's pretty moderate later in the week because I've had success with those before. Thanks!!

50mpw is not a lot. I would stick with 45+ until the last part of the season.

Maybe alternate with longer tempos or strength workouts.

You seriously think you cannot handle more than 1 workout per week on 48 miles? Maybe cross train 1 day?

More than one way to get where you want to go, but I'd say too much granny jogging.

Nothing wrong w 75s 400 reps. Key though is more 4-6 mi runs at ~5:40 pace.

You have decent times. You have to ask yourself what your goals are. Obviously you’re asking because you care.

Is there a school record you’re going after? Want to run in college? Get all-state?

If you’re just chasing a PR I would say keep the mileage higher in the summers and winters with a progression run. You can get after these really well. Something like 8-10 miles starting at a decent pace and dropping 10 seconds per mile. Other than that do 4-8 10 10 second hill springs with full rest once a week, a long run and you’re good.

thinking a lot about my goals right now too- Both long and short term. I have some in mind- like helping our team get to state in xc. Had a plantar injury when I ran 9:47 for 2mi, so I think getting under 9:30 and going from there.

By hill springs you mean 4-8 sets of 10 reps, 10 second bursts each, full rest?