Critique a young runners schedule please..

Are you planning for a specific race?

For now, drop the intervals and install some hill repeats

(200-800m on a grassy hill if you can find one) for 4 weeks, then do 2 time trials over 2 days: 1500m then maybe 5K. Use that as a gauge to determine what you want to do competition-wise, if anything.

80MPW is very good for a non-team Frosh adjusting to college life. You can spend this year getting used to your courseloads and adjusting to the new environment. I would however suggest dropping the long run to 2 hours from 20 miles, unless you can handle 20 in 2:00 readily.

Other than that you look pretty solid.

You still have plenty of time.

Yes that is the only thing I can tell you to change. You are only doing 80mpw, drop that 20 mile long run. Make it 16/2 hrs. I do 100 a week and do a 2 hr LR which I count as 16.

Young runner, I don't know what you are training for (what distance), but I'd love to try to coach you online. My best times are 29:40 for 10km, 48:16 for 10 miles and 2:18 for the marathon.

Send me an email if you want: MAYEROFF(at) yahoo (dot)com

its not just as easy as making a set schedule like this. you need to periodize and vary your training. reach your highest mileage maybe push a couple miles beyond what you have now before the season. in the beginning of the season do the mileage you do now and do mostly tempos or cruise intervals but mix in a speed workout or two so you maintain your speed. then do mostly interval workouts for a while with some one or two lighter speed and tempos mixed then. towards the end of the season do mostly repeats and speed stuff with lighter tempos and intervals. right before you peak for your race drop the mileage and just do light workouts to keep legs fresh (b/c workouts take a week or two to have a real training effect). when making up workouts dont do the same ones all the time you need variety to shock your body so it will adapt to this shock and get you faster. instead of doing only 400s do some 500s or do a pyramid, be creative. good luck

Your coach should be pleased with this schedule and your dedication to running.

Only suggestion is tomake sure you try to include some weekly hill sessions 12x400 with jog recovery. Fartlek may add some variety to your week

Only wish I had such hard working runners in my team to coach

Stick at it man

Good luck

looks like a pretty good schedule. As previous posters have commented, you should drop that long run down to 16-18 miles depending on the week. If you are training for a marathon 20 would be okay, but I assume you're looking to race 10k and down?

Also, a weekly schedule needs to be changed every so often to stress/emphasize different systems.

For example, you might want to do something like you listed above as a 4 week cycle.

In another 4 weeks you might want to try to get into more specific race/peak shape...so you would drop the long run down to 13-15 miles, you'd maybe take out the tempo and replace it with 8 by 1000m @ 10k pace with a 1min rec. Another week you could do 20 by 200 a little faster than the 400s.

However, since you are only a frosh it would probably be in your best interest to mainly build a nice aerobic base this year.

try to average 80mpw, keep in a tempo effort once a week, a long run...and don't worry about running those 4 by 1200s all that fast. You don't want to wreak your aerobic fitness by swimming in lactic acid on those. You probably could even take out the 400s and do them only every other week. (make sure you do strides twice a week though). Try 1000 repeats instead of the 1200s every so often and work them down so you can do at least 6-8 of them at current 8k race pace down to current 5k race pace with a 2min rest. Don't force it, just work on putting in solid, negative split efforts that are managable and you don't tie up on.

On that note, make sure your tempo efforts aren't too hard/fast either. You could do a 20min tempo run right at LT pace one week, and then another week do a 6-7 mile run at a pace 20sec/mile slower. Then another week do 4 by 2k or 3 by 2 miles at closer to current 15k race pace with a 2-3min rec.