Running n stuff?

Question

Kay Im like a distance runner... my current schedule for my runs are as follows:

Sunday - my peak rest day

Monday - 3 mile run

Tuesday - 3 mile run

Wednesday - 4 mile run

Thursday - Rest day

Friday - 3 mile run

Saturday - 7-8 mile run long.

i just want to know if Im doing good... Im getting in shape for next year's cross country season.

oh and... Im planning this for like 16 weeks...

anybody have any suggestions?

I have a feeling that I have to kick up my easy's to 4 miles.

oh and my mile is averaging at 10 minutes

oh and if this makes any diff

im 16, 118 lbs, 5' 6"

Answer 1

you definitely have to add in speed drills and tempo work outs, hills, just caus you do distance doesn't mean you have to run forever everyday you should biuld your speed it will help you

Answer 2

Need to add more miles.  

Monday: 2 mile speed workout; timed/do two of these

Tuesday: Practice sprints

Wendsday: 6 miles

Thursday: Mile repeats/ do three/ timed

Friday: 4 to 6 miles depending on how you feel

Saturday: 8 to 10 miles

Sunday: 3 miles or rest

I do this for my cross country team

Answer 3

You're really doing well getting into shape early.  But what you may not know is that this overdistance will really help you out when you get into the season: 1.  Make the runs easier & 2.  Make your post-run recovery time much shorter.

Traditionally, if you were on a 6-day schedule, you should run 30% of your weekly mileage once a week, then 20% two days a week, then 10% 3 days a week.  So your week would look like this:

Sunday - my peak rest day

Monday - 2 mile run

Tuesday - 4 mile run

Wednesday - 2 mile run

Thursday - 4

Friday - 2 mile run

Saturday - 6 mile run long.

So your 5-day training schedule is just a slight modification that is hard to argue with.  Maybe I'd do 5 on Wednesday, 2 on Friday, but that's just picky.

The closer you get to the start of the season, say 2-3 months, substitute 1 of your short days for a day at the track doing 10x100s.  Run the straights hard, fast, controlled.  Rest, recover, jog, walk the turns.

Maybe a month from the season start, I'd make it 2 days at the track, also cutting your longest run back to 4-5 miles.

Good Luck

Answer 4

sounds like you're heading in the direction.

you could make monday's run a speed workout -- like a tempo run. that will definitely increase your strength and mile time.

you could also include hill workouts. maybe at the end of your 4 mile run on wednesday, you run up and down a big hill in your neighborhood 4-6 times, sprinting.

also, you could add an extra mile every week to your long run. so this saturday, run 7 miles, next saturday 8, the saturday after that, 9 miles, and so on.

i'm glad you have two rest days in there. no matter what, keep those. those days will let your muscles recover and rebuild.

Answer 5

you do not need speed workouts