What's going to happen to me after I complete all of this?
Looking for something hypothetical/estimates, obviously not something 100% accurate.
- Grade 9
- Last 1600 (18mpw): 6:0X
- Last 800 (18mpw): Low 2:4X
- 5K (After 35mpw): 20:XX
- High bodyfat for a runner (16-20%), recently started eating more clean foods, mostly fruits (Weight did start dropping)
- 400 x 20s are @ slightly higher than tempo pace.
- Long runs are REALLY slow
Long runs are mid-week and break is Wed b/c it's more convenient for school.
I will temporarily stop increasing mileage under these circumstances:
1. I get injured
2. I feel overtrained (low motivation) for more than one week.
Week 1
Th: 5 mi Tempo
F: 6 mi
S: Off
S: 6 mi
M: 6 mi
T: 9 mi
W: Off
Total: 32 mi
Week 2
Th: 5 mi
F: 6 mi
S: 20 x 400m repeats w/ 1 min rest
S: 9 mi
M: 5 mil
T: 5 mi Tempo
W: Off
Total: 35 mi
Week 3
Th: 5 mi Tempo
F: 6 mi
S: 20 x 400m repeats w/ 1 min rest
S: 10 mi
M: 5 mi
T: 5 mi
W: Off
Total: 36 mi
Week 4
Th: 5 mi Tempo
F: 6 mi
S: 20 x 400m repeats w/ 1 min rest
S: 10 mi
M: 6 mi
T: 6 mi
W: Off
Total: 38 mi
Week 5
Th: 6 mi Tempo
F: 6 mi
S: 20 x 400m repeats w/ 1 min rest
S: 10 mi
M: 6 mi
T: 7 mi
W: Off
Total: 40 mi
Week 6
Th: 6 mi Tempo
F: 7 mi
S: 20 x 400m repeats w/ 1 min rest
S: 11 mi
M: 6 mi
T: 7 mi
W: Off
Total: 42 mi
Week 7
Th: 6 mi Tempo
F: 7 mi
S: 20 x 400m repeats w/ 1 min rest
S: 11 mi
M: 7 mi
T: 8 mi
W: Off
Total: 44 mi
Week 8
Th: 7 mi Tempo
F: 8 mi
S: 20 x 400m repeats w/ 1 min rest
S: 11 mi
M: 7 mi
T: 8 mi
W: Off
Total: 46 mi
Week 9
Th: 7 mi Tempo
F: 8 mi
S: 20 x 400m repeats w/ 1 min rest
S: 12 mi
M: 8 mi
T: 8 mi
W: Off
Total: 48 mi
Week 10
Th: 7 mi Tempo
F: 8 mi
S: 24 x 400m repeats w/ 1 min rest
S: 12 mi
M: 8 mi
T: 9 mi
W: Off
Total: 50 mi
Week 11
Th: 8 mi Tempo
F: 8 mi
S: 24 x 400m repeats w/ 1 min rest
S: 12 mi
M: 8 mi
T: 9 mi
W: Off
Total: 51 mi
Week 12
Th: 8 mi Tempo
F: 8 mi
S: 8 mi
S: 12 mi
M: 8 mi
T: 9 mi
W: Off
Total: 53 mi
Week 13
Th: 8 mi Tempo
F: 9 mi
S: 8 mi Tempo
S: 12 mi
M: 8 mi
T: 9 mi
W: Off
Total: 54 mi
Week 14
Th: 8 mi Tempo
F: 9 m
S: 8 mi Tempo
S: 12 mi
M: 9 mi
T: 9 mi
W: Off
Total: 55 mi