So i'm a lean and toned 6"0' 141 pound senior in high school who just recently time trialed a 4:17 1600m by myself without any hard/strained specific workouts. My top speed at the moment is around 52ish for the 400m. This year, I'm set on placing first in state and pretty much only need to hold my shape at the moment to qualify but I'm planning on going sub 4:10 by the end of the season. The sole purpose of this thread is: with my schedule, and since my a.m schedule is in weight training class where we have an indoor track, do I need to heed the teacher's advice and add in weights to "prevent my body from eating its muscle from the volume of running I perform"?
At the moment i average around 50ish miles a week with my schedule being:
Monday-Thursday in the a.m: easy 2 to 4 miles shake out /w plyos and sprints some days, and a few stretches and drills (Friday's just basketball).
In the Pm:
Monday:A tempo/tempo intervals/800-1600m intervals at 5k-3k pace
Tuesday:Easy 6-8 mile fartlek or progression run or super easy recovery run if fried
Wednesday:easy mile paced workout getting tougher the 6 weeks before state (i.e 2x1000m intervals 8 min recovery 10 days before)
Thursday:easy 5-8 mile progression run/fartlek
Friday:super Easy 3-5 mile recovery day w/strides
Saturday:6-10 all out 8-10 second hill sprints/800 paced strides at the moment followed by a few 60m sprints/race
Sunday:Rest
I worked to and perform the 8th week of Jay Johnson's general strengths exercises after my workouts and easy runs:
http://runningtimes.com/Article.aspx?ArticleID=16625
1) With this schedule of sprints and general strength exercises and plyos, is high weight strength training necessary?
2) If so, how would you personally change around things to implement it to my schedule?
And yes. I eat alot.