PRs: 1600m - 4:46; 3200m - 10:27; 5k - 17:06
I've been doing a lot of reading on here and saw that a lot of people suggest upping the mileage to 50-70mpw with one tempo run per week and doing striders, saying that produces some big results. Unfortunately during the last track season, we had hardly any long runs, and they were a measly 2 miles. We only focused on speed because we have the 800m-3200m people train together...so yeah I'm definitely wanting to put a lot of miles and really articulate to my coaches that I want to focus on the 3200m since they randomly put me in events like the 400 (the coaches make the decision what we run). When I ran the 10:27, I was really unprepared. The 5:09 first mile felt great, but then I really died those last 3 laps.
Most of my off-season training has come during the summer time, as I've been very passionate about cross country moreso than track. However, being my senior year and cross country being over I want to give it my all and train right this winter. This summer I averaged about 30mpw and was able to consistently stay below 18:00 on tough courses and get lower 17s on better courses. I want to change the way I train to see more significant improvements. Any advice or tips as to what a typical ideal training week would look like would be awesome. Thanks.