I'm a highschool distance runner, and so far this winter I was trying to build my base to be strong in outdoor, mainly training for the 800 meters, with a goal to go sub 2 this year (so more like middle distance, not as good at XC or 3200). This was my general week:
M - Hill sprints, lift
T - Easy, hurdle drills
W - Tempo/interval, lift
T - Easy, hurdle drills
F - Flat sprints w/ spikes, lift
S - Easy long run, hurdle drills
S - Tempo/interval
Ex in depth week:
M - 2.5 miles, 14x15 second hill sprints on 2%-3% hill gradient @ 400-800 pace (should feel like 90-95% effort though on hill, do hill sprints on the beginning of starter hill), slow walk-back recovery, lift
T - 5 miles, hurdles
W - 1.5 miles, 11x300m w/ 1 minute rest @ 58-64 per 300, 1 mile, lift
T - 5 miles, hurdles
F - 2.5 miles, 13x100m @ 400 meter pace (90-95%) and start these with a running start a couple meters back and do them in spikes, 3-4 min recovery, lift
S - 7 miles, hurdles
S - 2 miles, 6x800 @ 85-90 per 400, so 2:50-3:00 per 800, 2 minute rest, 1 mile
Total mileage: 34 miles
However, following this training for some weeks now since early December, I got injured in late december doing one of my speedworks, specifcally, I pulled a muscle in my left hamstring/glute area on the last repetition of 16x15 second hill sprints. I now since then have just been running easy.
Since I got injured, I was wondering if the training mapped out for me was flawed, and what I should change so this doesn't happen again. Maybe less speedwork, maybe just once a week? But then, I don't how much I should do per week when I do speedwork, relative to my mileage, cause before it was roughly 5% of my weekly mileage