Hi, so I am a sophomore and wasn't able to run last cross country season because of burnout and a hip injury, during summer training I was in 17-minute shape but couldn't make it to my first race because I peaked in summer because my training was too hard, too early. I also got injured in my hip late august and decided to build up slowly again in October and am running relatively easy (sometimes running hard when I feel good) for about 5-6 hours each week. I am a slow-twitch dominant runner and trying to be good this track season and I want to go to college.
I know I'm slow-twitch, because my mile pr is 5:25 flat and my two-mile is 11 flat, so I can basically keep going pretty long. I did way too much speed last year (200-400s twice to three times a week with an all-out long run) and that burned me out a lot. I think I can run way faster when I do longer training and I want to experiment with it (my coach encourages me experimenting and training on my own and not doing all the speed workouts).
After reading this site a lot and reading some books on running, this is what I came up with. Any tips/ advice? Thanks in advance!
Mon - rest
Tue - 20-30 min tempo run + strength (High weight, moderate reps)
Wed - 40-50 mins + core
Thu - 1k - mile reps one week, 200-400 reps the other week + core and bodyweight strength
Fri - 40-50 mins
Sat - 50-60 mins + hill sprints + strength (High weight, low reps)
Sun - 75-90 mins easy or moderate + hip strength and core