Hey everyone, I'm a 16 year old male, 6ft pretty lean but could lose 2-3 pounds. I've never run xc before. Last year I started running and run a lot of super easy miles, with most weeks around 35mpw but many 0-15 weeks. I've gained a lot of endurance, but can count with one hand the number of real workouts I did last year. I want to run xc next season.
Couple of months ago run a 5k trial on the track and run a 22:50.
This has been my training for the last 10 weeks
Mon: 7 miles with some hills EZ but not super EZ
Tues: Something in the track, lately I've done 3x1 mile @7:15 2:30 rest and 5x1k 4:20 2 mins rest. Add some warmup strides and cooldown for 7 miles total.
Wed: Super EZ, 4-5 @9:15-10:00 and maybe some strides
Thur: Progression run starting at 9:45 and closing at 8:15-7:45 or 2x10 min at tempo (7:45) with 3 mins rest and warmup cooldown for a total of 7 miles.
Fri: Super EZ, 4-5 @9:15-10:00 and maybe some strides
Sat: Long run 90 min sometimes go to the hills sometimes run it like Thursdays progression.
Sun: Rest + 15 min strength training
Total of around 40mpw. I usually take an easier week when I feel like it. Goals are to improve for xc season starting in mid august and don't get injured. Rate my training.