I was wondering if I could get some people’s thoughts on my training for the last 10 weeks of my season and anything you would change/add. I’m a high school senior and have been running seriously since freshman year. Goal is to run somewhere around 16 minutes. My goal race is state during the 10th week.
Thanks in advance.
Week 1-60mi.
S-11 miles
M-5 miles
T-4 mile tempo. 4x200 @ 36ish.
30 mins pm
W-60am/30pm
T-7 miles
F-10-12x400 @ 80 1:30 rest.
4 miles pm
S-7
Week 2-53mi.
S-11 with 5 around 6:30ish
M-50 mins
T-6x1000 @ 5:40 pace 70 sec rest.
PM 5x200 @ 33-34with 1 min rest. 4 min rest. 4x200 @32 1 min rest.
W-60 mins
T-40 mins
F-5k race
25 mins pm
S-55 mins
Week 3-56
S-60
M- 7-8x800 @ race pace. 2 min rest.
30 pm
T-6
W-4 @ tempo.
30 pm
T-7
F-10x300 @ 54 (4:48 pace)
30 pm
S-7
Week 4-55
S-11
M-7
T-5x1600 @ tempo. 1 min rest. 4x200 @ 35.
30 pm
W-60.
T-40
F-5k race.
25pm
S-50 mins
Week 5-53
S-7
M-7x1000 @ CV. 70 sec rest. 4x200 @ 35.
30 pm
T-7
W- 2mi lighter tempo. 4 min rest. 7-8x400 @ 3200 pace. 1:15 rest.
30pm
T-45
F-5k race.
25 pm
S-50 mins
Week 6-59
S-11
M-6
T-6x1000 @ goal pace. 2 min rest.
30pm
W-7
T-4 @ tempo. 4x200 @33ish.
30 pm
F-7
S-8x200 @ 800 pace. 1 min rest.
30 pm.
Week 7-53
S-7
M-3 @ tempo. 4 min rest. 3x600 @1600 pace. 1:30 rest.
30 pm
T-40
W-5k race
25pm
T-55
F-60
S-10x400 @ 1600. 1 min rest.
30 pm
Week 8-50
S-7
M-6
T-3x1600 @ goal pace. 1000 @ goal pace or slightly faster. 3 min rest. 30 pm
W-6
T-6
F-3 @ tempo. 3 min rest. 3x1000 @ CV. 1 min rest. 25 pm
S-6
Week 9-41
S-4
M-Regional race
T-5
W-6
T-3 @ tempo. 4x200 @32ish.
25PM
F-5
S-12x400 @ goal pace. 1:15 rest.
2mi.PM
Week 10
S-5
M-5
T- 2-3 sets of 200-800-200. 200’s @ 1600 pace. 800s at around goal 5k pace maybe slightly faster. 1 min rest between reps. 3 mins after each set.
W-4
T-3
F-state race