Alrighty let's get this log started
I am currently a high school sophomore male with Pr's of:
400- 59.5
800- 2:19
1600- 5:10
3200- 11:45
3 mile- 18:20
5k (xc)-19:11
This upcoming indoor season we have two upcoming meets in which I hope to run:
800- 2:15-16
1600- 4:59
3200 (if I run it) - 11:30
Before the XC season began I was out for six weeks with an injury, otherwise, I think I may have been significantly less bad.
This outdoor season I am hoping to kill my current times with
400- 57.5
800- 2:10-12
1600-4:45
3200- 10:59
Last season we did not do much mileage (probably about 30 at the highest) and this season I will be gradually bumping it up to 50mpw at a consistent level.
Week of 12/10-12/16
Sun: Rest day, bodyweight exercises and stretching
Mon: AM-4 miles easy (7:35 avg)
PM: 3.5 miles easy (8:00 avg) with 3x75m sprints and core
Tue: AM- weights
PM- 1 mile warm/cool, 4x2k tempo (1 min rest) Paces: 7:15, 7:00, 6:35, 6:20
Wed: AM- 2 mile shakeout (8:00 avg)
PM- 2.5 mile warm/cool, 1 mile TT on xc course in 5:22
Thu: AM-weights
Pm- Yoga recovery
Fri: 4 miles easy, paced teammate on eggnog mile
Sat: AM- 1 mile warm/cool, 8x80m sprints+weights
PM: 6 miles LSD (7:50 avg)