My track season ended last week and I am in the process of taking 2 weeks off. At the end of the two weeks I will be starting my Summer of Malmo style training. I run 2:03 800m, 4:38 1600m, and 16:21 5k, my goal this year (Senior year) is to go sub 15:30. I have 3 questions.
1. What mileage should my first week be? During track I was generally doing 25mi weeks with the last two weeks being only about 15mi. My highest mileage in a week was last summer at 50mi. Should I start off where I left off at track at 25mi? Or go to 30mi? I am fairly injury prone.
2. At what rate should my weekly mileage increase? A ten week mileage outline would be very nice.
3. My summer is 10.5 weeks, should I keep increasing mileage after that? At what point in the season do I stop increasing mileage and start increasing intensity? My first meet is 12 weeks from when I will plan to start training, but the important races don't start until about 11 weeks after the first meet.
My coach only has a couple years experience, any more experienced help would be greatly appreciated. Thanks in advance.