Okay so I basically started running in January before my Sophomore year of track season and off of some inconsistent 20-30mpw I ended up running a decent 3200 of 11:06 and my 1600 was 5:18 but I never really got to run it to often. During cross I run the same mileage in maybe 30-35 and about the same in the summer but I was constantly sick and think a little overtrained, but I think that's from taking my easy runs way too fast for my fitness and racing my team mates in every workout. Anyway I ended cross with a bitter taste in my mouth and my season's best was 18:34. My plan for this winter is to just do easy miles + strides, some hill sprints, and weights twice a week plus my only "workout" will be a steady long run each week. I'll slowly build up to a peak mileage of 60 or 65 but average around 50-55. I just finished a 2 week break and did my first full week of running. So I'd thought why not start a training log partly to keep my self accountable but partly to get advice from you guys because I have 2 months to train completely by myself. My goals for this season are to run sub 4:40 and sub 10:00 which are know are a huge stretch but since I've never had a lot of real training maybe it's possible. For indoor i'll probably only run 2-3 or races so I'd just like to go sub-5 and sub-10:30 indoors.
11/3-11/9
Sun: 4.5mi @9:01/mi
Mon: 3mi @8:46/mi
Tue: 4.5mi@9:00/mi
Wed: 3mi@8:38/mi + 6x8sec Hill sprints
Thur: 4.5mi @ 8:55/mi
Fri: 4.5mi @ 8:51/mi
Sat: 6mi @ 7:10/mi
Total: 30miles
This was a good week im just focusing on keeping easy runs really easy this season so I don't get overtrained/sick again.