I have an indoor meet on the 30th. I have to make my running schedule for next week to prepare for it. I'm training on my own. In Cross Country a Race week would look like this:
Monday: 9x600m @ 5k (Race Pace) with 3:00 min rest
Tuesday: Easy 5 miles
Wednesday: 4 mile light tempo (Didn't seem as fast as real tempo pace.)
Thursday: Easy 4 miles
Friday: Easy 2 or 3 miles with 5x60 meter strides
Saturday: Race Day
On the 30th is an indoor meet where I'm running 4x800, 1600, and 3200. I want to create next weeks schedule based on what we did for XC. So My question is what should I do on the Monday if the race is on Saturday? For example:
Monday: 12x400m @ Mile Pace with 2:30 Rest
My main question is how many reps, how far, and how much rest? Right now I'm running just under 30 MPW.