Background:
Training for HS XC (first race late August)
9 weeks of aerobic buildup avg 50-60 mpw so far
A few workouts and time trials, majority easy to moderate/steady miles
How long do I keep building mileage for? Should I go up to 70 mpw average? How far out from the season should I start adding more workouts/tempos?
I'd say keep building or maintaining mileage until late july, i personally don't like going more than 2 weeks without at least one anaerobic speed session to maintain turnover. Start doing these workouts weekly about 4 weeks before your season starts but don't push too hard, you wanna show up fresh to your first race.
While building mileage go up to 70 only if you feel comfortable. If you feel tired drop back down. If when you start incorporating workouts back in, you feel tired then again, cut back.
Sweet, thanks for the advice
If you are doing 50-60 mpw rn, make sure your easy runs are very easy, and never quite kill yourself during a workout.
That being said, during base I like to have one day of faster (at least sub 5 pace) strides a week, and one harder run (Tempo run, CV run, fartlek, 1K repeats, Hill repeats, ETC) where you operate in a close range to goal 5k pace.