For all intent and purposes, this is my second year running. I'm 24 years old and started last spring to lose some weight. Well the weight came off and I really enjoyed running again so I've been sticking with it (Ran HS XC 2 years in HS, but don't really count it, considering daily training was running a 5K 4x/wk.). I ran about half the year last year, logging a grand total of 800 miles (30ish a wk avg). My PRs were 5K (19:45) 8K XC (34:00 killer course) and 10K (41:45).
I'm looking to bring those to around 17:30, 29, and 37. I started doing some base the beginning of Feb and plan on continuing it up until either early May or early June, not sure yet. Not doing any speedwork yet, just some strides on 3-4 days. I'm averaging ~50mpw currently, for my easy pace (8:30-9:00) that's about all the time I can fit in. In either May or June i'll start doing some more threshold/tempo type stuff and some speedwork.
What are some thoughts about my plans for year?
Goals sound fairly attainable?
Think that mileage is adequate for a second year road runner?
Any recommendations on how long I should do a speedwork/anerobic phase?
Thanks for any suggestions.