Good running program/schedule?

Question

I have been running for about 2 months in track. And considering that track is now over, I have been looking for a decent running schedule i can run all summer. I wanna really improve my running status. Right now I get about a 6:30 mile and by the end of summer I would preferably like a 5:30.

I would also like to run about 6 days a week so I can improve at a pretty fast rate. I know over training can really injury you but i am sure i will be able to handle it, if not I'll ask whoever told me the schedule if they have a easier one. Also how much % do you add onto your mileage each week?? In the begining my average runs i want to be 2-3m and my long runs to be 5m.

Answer 1

Considering you've been running for 2 months already, and you want to improve at a fast rate, try this:

Run twice a day, be it 2 miles in the morning with 3 easy, slow miles at night. You can incorporate a long run once a week, but be sure to rest the day BEFORE the long run, so you'll be partially recovered to handle that run.

When you get used to that, you can upgrade a single run to a hill/mountain endurance run. I did that when I was in track, a early 5 mile hill run in the morning, and a easy run at night.

It's important you take it easy during the second run though; because the 2nd run is to train your legs to run through stress (which the long run once a week also incorporates).

I followed this schedule since high school (I'm in college cross country now), which got me a district record for the 1500m.

Oh, one more thing: Nutrition IS IMPORTANT.