Hello, I was thinking of trying to push my weekly mileage up this winter. Over the summer I ran between 35-40 mpw and maintained that this fall. However, I still barely improved from last year and this XC season was pretty disappointing. I was wondering your thoughts on this basic plan.
PRs:
Freshmen-
800: DNR
1600: 5:11
3200: 11:09
5000:18:30
Sophomore-
5000:18:29
12 week plan:
commas mean doubles
Week 1: 40
day 1: 5 easy
day 2: 20 min tempo 6 total
day 3: 4 easy
day 4: 5 steady
day 5: 5 easy
day 6: 10 long run
day 7: 5 easy
Week 2: 44
day 1: 6 easy
day 2: 20 min tempo 6 total
day 3: 5 easy
day 4: 6 steady
day 5: 6 easy
day 6: 10 long run
day 7: 5 easy
Week 3: 48
day 1: 7 easy
day 2: 25 min tempo 7 total
day 3: 6 easy
day 4: 6 steady
day 5: 6 easy
day 6: 11 long run
day 7: 5 easy
Week 4: 44
day 1: 6 easy
day 2: 25 min tempo 7 total
day 3: 6 easy
day 4: 6 steady
day 5: 6 easy
day 6: 11 long run
day 7: rest
Week 5: 48
day 1: 7 easy
day 2: 25 min tempo 7 total
day 3: 6 easy
day 4: 6 steady
day 5: 6 easy
day 6: 11 long run
day 7: 5 easy
Week 6: 52
day 1: 4 easy, 6 easy
day 2: 25 min tempo 7 total
day 3: 6 easy
day 4: 6 steady
day 5: 7 easy
day 6: 11 long run
day 7: 5 easy
Week 7: 57
day 1: 4 easy, 6 easy
day 2: 25 min tempo 7 total
day 3: 4 easy, 6 easy
day 4: 6 steady
day 5: 7 easy
day 6: 12 long run
day 7: 5 easy
Week 8: 50
day 1: 4 easy, 5 easy
day 2: 25 min tempo 7 total
day 3: 4 easy, 5 easy
day 4: 6 steady
day 5: 7 easy
day 6: 12 long run
day 7: rest
Week 9: 55
day 1: 4 easy, 5 easy
day 2: 25 min tempo 7 total
day 3: 4 easy, 5 easy
day 4: 6 steady
day 5: 7 easy
day 6: 12 long run
day 7: 5 easy
Week 10: 60
day 1: 4 easy, 6 easy
day 2: 25 min tempo 7 total
day 3: 4 easy, 5 easy
day 4: 7 steady
day 5: 4 easy, 6 easy
day 6: 12 long run
day 7: 5 easy
Week 11: 60
day 1: 4 easy, 6 easy
day 2: 25 min tempo 7 total
day 3: 4 easy, 5 easy
day 4: 7 progressive
day 5: 4 easy, 6 easy
day 6: 12 long run
day 7: 5 easy
Week 12: 55
day 1: 4 easy, 6 easy
day 2: 25 min tempo 7 total
day 3: 4 easy, 5 easy
day 4: 7 progressive
day 5: 4 easy, 6 easy
day 6: 12 long run
day 7: rest