How much should I improve in ten months based on my workout. I am 13-year-old boy.
Weekly Mileage: 30 miles
Day 1: Speed Workout
Before School: 1.5 miles
Warm-Up: 10-15 min easy jog
Main Workout: 6-8x 200m at 100% MP with 1:30-2:30 min rest in between
Cool Down: 5-10 min easy jog
Run at least 4 miles.
Day 2: Interval Training
Before School: 1.5 miles
Warm-Up: 10-15 min easy jog
Main Workout: 4x 400m at 85-95% with 2-3 min rest in between
Cool Down: 5-10 min easy jog
Run at least 4 miles.
Day 3: Active Recovery
Before School: 1.5 mile
Sport Training
15 min focused stretch in the morning and the afternoon
Run at least 2.5 miles.
Day 4: Speed Endurance Workout
Before School: 1.5 miles
Warm-Up 10-15 min easy jog
Main Workout: 3x (300m, 200m, 100m) increasing speeds between workout-short rests.
Cool Down: 5-10 min easy jog
Run at least 4 miles.
Day 5: Tempo Run
Before School: 1.5 miles
Warm-Up: 10-15 min easy jog
Main Workout: 5x (15 min jog, 5 min walk)
Cool Down: 5-10 min easy jog
Should be 30%-40% of weekly mileage (9-12 miles)
Run at least 11 miles.
Day 6: Timing Day
Morning: 1 mile
Warm-Up Easy Jog-one lap
Main Workout: Time 800m (XC if time)
Cool Down: Easy Jog-one lap
Run at least 2.5 miles.
Day 7: Active Recovery
Morning: 1 mile
Sport Training
15 min focused active stretch.
Run at least 2 miles.