17 y/o male trying to improve to run for college. My target is to log in what I think i’ve been missing all of high school, more time on my feet and miles. I’m trying to plan a realistic, semi-organized schedule around my school schedule of a/b days for a winter base. With this schedule I can swap different days when other priorities arise. My coach will probably have some sort of week by week schedule with a day AM runs and the occasional b day PM run. He already expects the kids who want to improve to be working on their own for days he won’t have a scheduled practice.
The most i’ve ever ran in a base week was 6h 09m or 46miles, however this XC season i’ve been able to steadily complete 9 weeks around 5h 24m or 39miles on average with races and intervals. Recent pr of 18:13 on a flat xc 5k filled with turns, 11:27 3200 en route to 5k pr, and 5:18 1600pr. I’ll stick loosely to Daniels for paces of workouts, but more so by feel. After my week off of XC i’ll work my way up to this and try to hold it until the start of spring track, or whenever my coach starts tossing in a lot of intervals.
**Strides every AM b day.
Starting on an “a" Day
a Monday:
AM 70-80 E
b Tuesday
AM 40-50 E
PM 25-35 E
a Wednesday:
AM 20-30 W LT or Fartlek
PM 25-35 E
b Thursday:
AM 40-50 E
PM 25-35 E
a Friday:
AM 70-80 E
w Saturday:
AM 40-50 E
PM 20-30 E
w Sunday:
AM 50-60 W AT
~total time 7:10—8:30
Starting on a “b" Day
b Monday:
AM 40-50 E
PM 25-35 E
a Tuesday
AM 70-80 W Steady state
b Wednesday:
AM 45-55 E
PM 25-35 E
a Thursday:
AM 70-80 E
b Friday:
AM 40-50 E
PM 20-30 E
w Saturday:
AM 90-100 W Progression
w Sunday:
AM 35-45 E or off
~total time 6:45—8:20