My junior year of track has ended and I am heading into the offseason and looking for a good training plan to get me ready for XC, but mainly having me ready to go for track.
I run the 1000 indoors (2:35) and 800 outdoors (1:55) and have had very little experience with high mileage. During track we are usually between 15-25 mpw depending on what part of the season we are in. During XC we reached around 30 mpw.
For this off-season, I was hoping to start around 30 mpw then hit around 45-50 mpw of mainly base (tempos and long intervals once a week each) in the first week of August and then keep it there until practice starts. Is this too much? Could I actually get more mileage?
The end goal is to run a sub-2:30 indoors and a sub-1:52 outdoors. It would be nice to dip under 16:00 in the 5K during XC but that is not as important. Does this plan set me up well for these goals?
Thanks in advance.