Running Schedule?

Question

does this sound like a good plan to steadily increase my milage

monday wedsday friday = track

tuesday thursday = XC

monday -4.5 miles

wendsady - 4 miles

friday - 3.5 miles

* every week increase each day by one half mile

on weekends i do bike rides to give my knees a rest

does this seem ok

Answer 1

mmm not really. Two of those runs should be much longer then the others and don't take two consecutive days off from running in a row.   Try this:

  Week #1: Run 4 days out of this week. Each run should be from 3 to 6 miles in distance, and at an easy pace.

Week #2: Run 5 days out of this week. Include one longer run of 5 to 8 miles.

Week #3: Run 6 days out of this week. Repeat pattern of Week #2, but include one day as a Tempo Run (faster than your Easy days). Also increase two of your Easy Run days by 1 mile.

Week #4: Repeat Week #3, but increase your Long Run Day by 2 miles!

Weeks #5, #6: Repeat Week #4, but increase your Long Run Day by 1 mile AND in addition to your Tempo Run, add a Hill Day. Hill Days include a 2 mile warm up jog and then either 2-4 miles working hills, or repeat a selected hill 8 to 10 times, followed by a 2 mile cool down.

Weeks #7, #8: Repeat pattern of Weeks #5,#6, but increase Long Run Day by 1 mile.