So first a little background about myself. I am currently a junior in high school and just finished my track season. I was expected to set 3 school records this season (800, 1:55) (1600, 4:16) (3200, 9:18) but unfortunately it was a blowout season for me. Never broke 2:00 for the 800. Ran consistent 4:35 1600s about 5 times but was never quite feeling like myself. Ran the 3200 once this season and only pulled off a 10:14. After talking with my coach we decided it was best for me to call it quits this season so I can take a short break and then prepare for my senior year. Here is a list of my PRs and corresponding grade when I got them.
400, 53 Jr
800, 2:04 Soph
1600, 4:33 Soph
3200, 9:56 Soph
3mi, 15:39 Jr
Now this is a list of my senior goals for cross country.
1: League Champion
2: Top 3 in state
3: Make it to Footlocker Nationals
My Junior year of xc was also a blowout because I suffered a hip injury during our most important weeks of base training during the summer so I never had an adequate base. I was averaging in the mid 60s per week towards the end of summer and had two weeks of about mid 70s, but I missed three whole weeks of zero activity right after that which screwed me over. I still made it to CIF Finals, but never showed my true potential. Starting next week I am beginning to build my mileage up and have come up with workouts or the next season months. I am curious about the results expected of a training plan like this.
April26-June6 Using MAF Method to prevent overtraining syndrome (all paces determined by heart rate)
WEEK#-TOTAL MILES-DESCRIPTION
1-56mi-Solely easy runs and form drills
2-56mi-More easy runs and added drills and plyometrics
3-60mi-Adding longer runs on saturdays+cross training
4-63mi-Increasing morning shakeout runs
5-60mi-Recovery week
6-65mi-Increasing long runs, begin weight training twice a week
June7-July18 End of MAF Method, increase intensity+mileage (Recovery paces no slower than 7:10, AT 5:35-5:45, Interval 5:10-5:15)
1-73-Increases long runs + speed + AT days
2-74-Adding stride workouts monday mornings for form
3-80.5-Increasing overall mileage and intensity
4-67.5- Major recovery week
5-82-Increasing length of afternoon workouts
6-86-Increasing intensity of speed days + longer long run
July19-Aug2 High Altitude Training Camp (Recovery under 7:00, AT 5:35-5:45)
1-92-lots of long hilly runs in Sierra Nevada
2-106-more long long hilly runs in Sierra Nevada
Aug3-Midseason (Recovery under 7:00, AT 5:15-5:30, Interval 4:50-5:00)
1-65-Recovery week
2-78- Building up again to prevent injury
3-87-Peak in-season mileage+last run longer than 13 miles in season
4-85-maintaining base, increasing speed intensity due to loss of runs longer than 13miles
5-84-Maintain
6-84-Maintian
7-69-Extensive form week+recovery
8-75-Increase intensity
9-72-Extensive form week
Oct4-Nov7- Beginning super intense speed training (Recovery under 7:00, AT 5:15-5:25, Interval 4:50-4:55)
1-71-Three solid speed workouts per week
2-66-Intensity+form
3-66-Maintain
4-67-Maintain
5-64-Recovery
Nov8-Footlocker-Beginning taper (Recovery under 7:00, AT 5:10-5:20, Interval 4:35-4:45)
1-61-Increased speed+form
2-58-Continue taper+PACE memory speed workouts
3-54-Short SUPER intense speed
4-48-Recovery+extensive form and PACE memory speed workouts
I still haven't completely finished all the planning with this schedule, but this is basically what it looks like. A few things might change depending on racing conditions and the choice of meets I compete in this upcoming season. What times could I expect to poop out if this goes according to plan? Rough estimates? Also, any added advice in tapering or recovery week timing would be helpful.