I am going to be a senior in hs and I have built to around 75-80mpw this summer. I have been doing 3-4 doubles a week and I am going to add 5 soon. I am wondering what days I should do two-a-days if I am racing on saturdays starting in september? Also what should I do about week day races? Most importantly how should I taper my mileage and how many two-a-days if any should I do when I want to pick from late nov/early dec.
A little backround:
-Ran 5-15mpw during track frosh-jr years.
pr's in track: 4:41 1600 10:02 3200
-Last summer ran 30-40mpw with lots of speed work.
-In season xc last year 25-35mpw high intensity LR 10-11mi stopped long run in late september.
-Peaked in late october @ 16:41 5k
-Supposed to peak in mid to late nov. running 10-20mpw instead ran mid 17's.
Decided to actually train this summer and have been killing everybody that I run with doing double mileage over last year. In shape for about a 16:00-16:20 5k right now. I have done no speed work just strides and strides on hills as well as progression runs and long runs. I have some lofty but I believe achievable goals for this season and would like some advice. Thank you.