I've been building base for a month now. I have an indoor season which is February to beginning of April, but I am considering not participating (or just running a few races but not focusing on them). States are late May and that's my ultimate goal this year. I am a junior this year.
I am a 800/1600 guy but may also run the 3200 more often this season since I finally dedicated myself last summer and worked hard to get a good aerobic endurance. My past xc season was pretty successful.
Currently the first two weeks of base I did easy runs to get back in shape (after a two week break from the xc season), and the third and fourth weeks I've been doing some steady runs (sub 7:00 pace) with a tempo thrown in.
My question is, (keep in mind my goal is to qualify and do well at States) when should I start to do workouts and speedwork? I am willing to sacrifice my indoor season or not put much emphasis on it if it means I'll be better prepared for the outdoor season. (Before anyone says "Ask your coach" I do have one and I will, but last year I had no chance at States so I just ran indoor season with the rest of the team. This year my teammates and I have all really risen to a higher level and will have goals of probably a 4x800 state team and individual distance goals for States.
Also, what should my base mileage build start looking like? I'm currently at 40 and don't know where I should go from there or where I should peak at.
My ideal time goals this track season are:
800-1:58
1600-4:25
3200-9:30
Sophomore PR's:
800-2:07
1600-4:41
3200-10:16
Any general and specific advice on how to get to my goals, my winter base training, and when to incorporate speedwork is really appreciated. Sorry for the huge post