So XC is almost over and I am a sophomore. I am trying to build my training plan for track where I plan to prioritize the 1600(But I will also run the 32 and 8). My current prs are
400: Haven't ran one since middle school😬
800: 2:14-15
1600: 4:50
3200: 11:00(Should probably be 10:40-50 but didn't run it very much FR year)
5000: 17:50
This past XC season I peaked at 35 mi for about 5 weeks but usually ran around 30 during the season. My XC coach won't let us run very much mileage because he doesn't want us to get hurt. For my base I was planning on doing mostly easier runs and a tempo/ hill workout every week. I will start training in november and the season starts in march. What workouts would you suggest I do, Fartlek, Intervals, Tempos, Hill repeats? And what paces? My goals for this season are 2:10 or under for 800, low 4:40s for 1600 and 10:20 or so for 3200. Also might be worth noting that in XC I needed to do way more tempos because my endurance was not the greatest, our coach had us do way to many intervals which I think actually made my 5k time worse. Also I don't know if this matters but I am 5'9" and 120lbs. I am not very strong and can only back squat 155 and front squat 135.