Ok, some backround:
My PR's from Track: 1600-4:44; 3200-10:14; 800-2:07
Track ended about 6 weeks ago and to start the off season i took 10 days off, followed by light running for the next week or so. I slowly built up and was running about 50 minutes a day when i got in contact with my summer coach who told me to do the following:
Week 1: Sunday; 60 minutes, Monday; 20 minutes, Tuesday-Saturday: 30 minutes. (4x50meter sprints every other day)
Week 2: Sunday; 75 minutes, Monday; 20 minutes, Tuesday-Saturday; 45 minutes. (4x50meter sprints every other day)
Week 3:Sunday; 90 minutes, Monday; 20 minutes, Tuesday-Saturday; 60 minutes. (4x50meter sprints every other day)
This Sunday we taper back to 45 minutes, followed by a recovery on Monday then a 1600 time trial on Tuesday. We haven't been doing workouts since the end of track, and my long run usually range from 6:55- 7:15 pace. What can i expect for the time trial? I am hoping to at least break 5.