This is what I was planning on doing during my base phase, and I wanted to see if you think this will get great results. I'm still confused how I should go about intervals though, cause I'm worried I'll push the pace on them and peak to early (which happenend last year during indoor).
1600 PR 5:10, and 800 PR 2:18, and I ran 62 400 meter unofficially at a scrimmage in early April last season. I'm strong in the gym and have good upper and lower body strength (strong deadlift and good at pull ups, though it may not matter that much idk), but I still feel like I lack speed development, which can hurt my 800 meter progression. 5K was 18:14
xBuild up to 45 mpw, start at half of that, increase by 10% each week
x2-3 weeks of easy, aerobic miles, w/ 3 hill sprints/strides per week
xAdd workouts after that, 2-3 times per week, at least 1 tempo per week. I'm not sure what the other workouts should be though, cause if I do what I did last year, I'm worried I'll get injured again because I pushed the workouts too hard.
xStrides still 3 times per week
xLifting 3 times per week
xContinue til March, do some indoor races
Also with the workouts, like I said, I don't know what are some good ones to do that won't peak me early and get me injured cause their too hard, partiuclarly intervals. I heard 3x300 meter at 800 pace, with long rest is good, but should I do more volume relative to my mileage with that workout, especially when I get to 45 miles? Thanks.