Seeking advice wrote:
Before I start I must include that I am a girl.
I would like to build my mileage to 50-60 by June/July. I've made a plan I'm currently running 20-25. Start building to 30-35 by march and 35-40 in April and 40-45 in May. And trying to run 50-55 in June before cutting back down to 40 for a week or two. And maybe down to 30-35 in August before cross starts again before slowly building back up.
I'm not really doing this because I want to get faster for cross, I mean yeah I would like to get my 5k or down to 20 minutes but what I really want to do is be able to go on like 10 mile runs every other day during the summer.
The current week looks like
Monday: moderate pace - 4-5 miles
Tuesday: speed workout (anything from 5x1k, ladders, 3x4,8,12, to 6x800)
Wednesday: Recovery 4-6 miles So moderate pace
Thursday: Hard 4-6
Friday: easy 4-6
Saturday: long run 7-8 miles
Is there anything that I can do to avoid injury ehle doing this other than stretching, icing and recovery runs.
Drop all hard and moderate workouts except one, make it an informal fartlek, temp or a moderate progression. Make everything else easy.
Drop the focus on distance and work on time instead. Run daily, but if you have to or wish to take a day off then do so. Work towards hour runs each day, keep one long run in the 90 minute range, eventually push this to 2 hours, keep it easy. Doubles can help, I prefer shorter easy runs in the AM and hour longs in the afternoon.
When you can manage the load, start playing with the intensities.