So I built a small base of the duration of 10 weeks. Running at around 30 miles per week. I did tempos, did hills, and I did fartleks in that 10 weeks. I did not do many long runs that's over 70 minutes, only like 3 or 4.
BUT I went to a trip for 4 weeks. And for those four weeks I've been running around 10 mpw. I did the key workouts such as tempos, hills, 800 repeats. I did not do the long run because it was very hot and I can't maintain a run for more than 40 minutes.
Now I've came back home and am ready to train again. I think I am done with base training and should move to transition phase and more of race specific workouts.
I want to improve on my 1600m time. I ran a 5:20 last spring and I would like to get that number down to maybe a 5:10 or a 5:05. I have 7- 8 weeks before I need to start base building for winter track again.
Someone help giving me a weekly plan. Do I still run the long runs? What kind of workouts do I do? Do I drop the tempo run for two track workouts per week? Do I lower my weekly mileage? I don't even know if this goal is realistic.
I am 15, 5'9, 135 lbs. Been running for 10 months. Did not do XC.