ok. design a training plan/monthly outline for me for 8k cross country this fall starting as early as may 1st and going to the middle of august. I'd like to become faster in the 400m too if that's possible. XC is the main goal though.
prs
100- 11.8
200- 24
400- 54
800-2:08
1500-4:25
5k-16:20
8k-28:00
usually do about 50miles per week. have randomly gone 100 before. never injured.
also, i've never run outside of the season if that matters. at the beginning of your plan(may), i'll be in about 4:20(1500m), 54(400m), and 16/17(5k) shape.
Given those times I would focus on the 800m year-round and use cross season to just build base.
Try to average 60-80mpw all summer and fall.
Throw in some 90min long runs.
Do a tempo run every 7-10 days or so and make sure you are under control (ie not racing it).
Do 8 by 100m strides twice a week at mile race pace.
During the fall do some XC races as workouts.
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