despite it being November, i have already been thinking ahead to track season. My XC season had some big ups and big downs. I had some great races but I had problems with consistency. There were some races where I just felt tired and didn't perform to the best of my abilities. My PR came at around 16:10(3 mile) not 5k. Overall I definitely don't feel I hit my full potential which sucks but I have to move forward. I really want to run the 3200 this year in the 9:30-9:40 range so I can qualify for postseason track. I plan to try and stay at around 60mpw for the offseason. My coach always makes us start hammering out intervals by early December which i don't really trust. Our workouts by the way are NEVER easy. A typical track workout for us is something like 4x1600 or 4x800 12x400
Can anyone give me a solid training plan in terms of MPW, cross training etc so i can get as close to my goal as possible??
btw i ran 10:30 last year with far less training and ability