*Posting this again because nobody replied the first time*
Hello! During this XC season, I took off over 2 minutes in my 5k time (18:20 to 16:07), and I was hoping I could make a similar jump for my 800, 1600, and 3200 times. I recently developed a training plan based off a 10 day cycle and I wanted to ask for any tips! My peak mileage during XC was 45 miles/week, so I figured I would start at 30 miles and slowly build back up. I developed this plan with my brother who runs for a D1 school and ran a 13:30 track 5K and a 28:26 10K. Thank you for any help you can offer!
1st Cycle:
Mon. 12/12 : 4 mile easy run w/ strides
Tue. 12/13 : 8x3 min @ tempo w/ 1 minute rest in between - Total 6.26 miles
Wed. 12/14 : 4 mile easy run w/ strides
Thurs. 12/15 : 4 mile easy run w/ strides
Fri. 12/16 : 4 mile easy run w/ strides
Sat. 12/17 : 4 mile easy run w/ strides
Sun. 12/18 : 4 mile easy run w/ strides
Mon. 12/19 : Rest Day/ xtrain
Tue. 12/20 : 3200m sprinting the straights
Wed. 12/21 : Long Run ~10 miles
2nd Cycle :
Thurs. 12/22 : 4-5 mile easy run w/ strides
Fri. 12/23 : 8x4 min @ tempo w/ 1 minute rest in between
Sat. 12/24 : 5-6 mile easy run w/ strides
Sun. 12/25 : 3-4 mile easy run w/ strides
Mon. 12/26 : 2 x 1,000 meters with 2 minute rest periods + 2 x 800 meters with 90 second rest periods + 2 x 400 meters with 60 second rest periods all @ Tempo pace
Tue. 12/27 : 5-6 mile easy run w/ strides
Wed. 12/28 : 3-4 mile easy run w/ strides
Thurs. 12/29 : Rest Day/ xtrain
Fri. 12/30 : 3 min on, 2 min steady fartlek run (x8
Sat. 12/31 : Long Run ~10 miles