I just finished my sophomore year of cross-country. We didn't qualify for anything and I'm extremely disappointed in my season and I wished I tried a lot harder.
That being said, I am very motivated for track season and I want to dedicate myself to the 1600m/3200m with some 800m runs in there (we have a small team and our coach often switches us around).
Our very first meet is on March 12th. What should I do for the off-season starting November 23? (I plan to take some time off)
My freshman PRs were:
800m: 2:14
1600m: 4:54
3200: 10:58
5k (xc) 17:58
and 3 best sophomore 5k times were 17:34, 17:35 and 17:39
Leading up to cross-country I ran non-stop over the summer but I didn't do many threshold runs because our coach didn't do any. I was averaging 35-40 miles per week with a few 8-10 mile long runs
What should I do to train for the 3200m in terms of strength, threshold, easy runs etc. What should my mileage be?
Thanks