Seasons/Events: Xc, Indoor, and Outdoor. 3k, 5k, 8k (College XC).
Consistent Mileage: 50 - 55mpw
Injury Prone: I seem to always find myself with small aches and pains. Just recently recovered from a minor injury.
Mile: 4:26 (HS, running around 40mpw at this time)
3k (Indoors): 8:53 (College)
5k (Outdoors): 15:34
8k: 26:20 (Not in good shape at this point)
Sub 25 8k
Sub 15 5k
Sub 8:30 3k
I consistently hear of, read, and watch people of my age consistently run 80 - 100mpw and succeed in distance running. I know I have the motivation and work ethic that it takes to become good and reach my goals. However, I don't have the direction needed to get the most out of my summer training and that is why I am here asking for guidance.
While I would absolutely love to pound the pavement and ramp up the mileage running 80mpw I know (At least I think I know) I would get injured. I do all of the little things like staying hydrated, sleeping well, and dynamic warmups and static stretching. I know the summer is not the place for track workouts however tempos and strides will be a must in my training plan. My biggest fear is ending the summer thinking I could have worked harder.
One rule of thumb I was always taught: There exist two key components in running: intensity and quantity. Never increase both at once but when you do (and survive) you have reached a new level of fitness.
What would be a reasonable progression in mileage? Should everything be done at a much slower pace than usual until I become adjusted to the new higher mileage? What might my week's progression look like and when should rest days be taken?
Thank you to those who have read my thread and a special thanks to those who have contributed down below!