Hello, I am a sophomore in highschool who runs a 17:10 for a 5k, 9:57 for the 3200m, and a 4:46 for the 1600m ( Hopefully you will be able to help calculate training paces from these times)
My goal: to run 15:55 by the end of the summer, I believe it is highly possible, seeing as my training for the past year and a half has only exceed 55mpw ONCE.
I have only been running for a year and a half.
So I believe I am not training nearly close to my potential. Which is why I believe I train hard enough over the summer, I can pull off a drastic improvement such as 17:10 to a 15:55.
I need your help though, I need your expierence.
I have drawn up a very rough training plan for the summer, I need your help in fine-tuning it for optimuim benefit.
So here is my training Plan:
Starting at the end of Track Season:
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Base Training:
May 18th-June 14th
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(4 weeks of base, ending June 14th)
June 15th-July 12th ( Month 1):
Starting MPW: 45
45-49-53-58
Ending MPW: 58
(Note: *=running total)
Example Week (40 miles):
Sunday: Rest/XT
Monday: 6 miles at 6:30 pace (AT pace) + 6x100m striders with 200m rests (7 miles)*
Tuesday: 10 minutes at 6:30 pacex4 with 400m Rests ( 14 miles)*
Wednesday: Rest, 5 miles at 8 minute pace. (19 miles)*
Thursday: Tempo, 2 miles at 5:50 (Tempo Pace) x3 with 800 meter rests (26.5 miles)*
Friday: Rest, 5 miles at easy pace (31.5 miles)*
Saturday: 8 miles at 6:30 pace (AT pace) +8x100m strides (40 miles)*
(Next 3 weeks= same layout, but increasing mileage by 10% each week)
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July 12th - August 2nd (Month 2):
Starting MPW: 58
63-69-75-80
Ending: MPW: 80
Mileage Increase stops at 80, I want too spend at least 2-3 weeks at 80 mpw.
Example week (80 miles):
Sunday: 12 miles at 8-9 minute pace, rest. (12 miles)*
Monday: 11 miles at 7:30 pace + 6x100m striders with 200m rests (24 miles)*
Tuesday: 20 minutes at 7:00 pacex3 with 400m Rests ( 35 miles)*
Wednesday: Rest, 11 miles at 8-9 minute pace. (46 miles)*
Thursday: Tempo, 3.5 miles at 6:00 (Tempo Pace) x3 with 400 meter rests (58 miles)*
Friday: Rest, 11 miles at 8-9 minute pace (69 miles)*
Saturday: 11 miles at 7:30 pace+4x200m strides (80 miles)*
I slow down the pace when the mileage gets high, I am hoping with the slow 10% buildup each week, running 11 miles a day will not injure me.
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August 3rd -August 16th (Month 3 [2 weeks])
For the last two weeks of my training I plan to stay at 80 miles per week, no changes, no increases. The last week I may slow the pace down a little.
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Cross Training and Tapering
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QUESTION:
IS IT OK TO GO FROM 80MPW TO 40MPW?
My plan is once XC starts, my MPW will decrease dramatically (50%) In order to taper for the Season.
Is this detrimental to my training?
Also, how many MPW should I be running Mid-Season XC? For Track?
::::XT::::
My cross training will include all of the following:
Basketball, Yoga, Biking, Weightlifting, and Swimming.
I plan to lift at least 2 times a week (High rep, low weight)
Swimming will be recreational, but I will spend time seeing how long I can hold my breath under water. And pool running.
I also plan to take hot baths, ice, stretch, and massage myself very often to prevent injury.
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If you see any flaws ( I am sure their are many since this is a very rough draft) PLEASE point them out to me and how I can fix them, my hope is with a week or so we can whittle this plan down to a perfect diamond.
Any information you might need, just ask.
Please, I am very serious about improving, I will dedicate myself to any training regimen. I simply need to know what that is.