Next cross country season i am looking to run 16:30 and in track i would like to run sub 10 for the 2 mile and 4:40 for the mile. How fast should i be running my intervals (200, 400, 800,1600). what should i do this summer to prepare for next year. last summer i did 35-50 miles a week with no speed or hill work. I ran 17:40 in xc, 10:32 and 4:52 in track.
My PR's from last year are similar to yours right now: 4:55, 10:30, and 17:08. This year so far, I've run 16:27, 4:35, and 9:52. Over the last summer, I basically just ran consistent 45-50 mile weeks, but more wouldn't hurt you, say 50-60. For interval work this outdoor season , when I've run my 4:35 and 9:52, some examples of workouts are 12x400 at 67-69 seconds each, 24x200 at 28-29 seconds each, and 4x800 at 2:20-2:22.
Thanks for the help...as for the summer training...should i be doing any tempo runs or intervals. i did not do any last summer but thought about doing one or two a week.