Right now I'm focusing on track. ~80mpw on 10 runs per week.
M-F I do 30min easy in the morning for shakeout/recovery.
MWF Are workout days, usually on the track
TR 60min steady runs
Sat 45min easy (recovery day)
Sun 105-120min run
Last track meet this weekend.
The plan after that
Week 1-Nothing
Week 2-A week like I have now but no morning runs and just progressions/normal runs instead of workouts
Week 3-A week like I have now with morning runs and progressions/normal runs instead of workouts
Week 4- 45mins per morning runs MWF either progression/fartlek/tempo/hills/run with speed stuff afterwards for ~100mpw
(Last summer was when I first started hitting 80mpw, have averaged 65-85 through fall/winter spring, this will be my first time getting close to 100mpw)
Hold general Week 4 outline until the end of August at which point XC begins, big race will be 2nd weekend in November.
That's about it. And with regard to off days, should you only take one if you feel you need it or is it better plan them, say every 3rd Saturday off, to ensure you're getting breaks.?
Thanks for any feedback. Feel free to make any suggestions/criticisms/comments/etc