Suggest:
Work on three systems this fall:
Mileage: 30 to 40 miles per week for 3 months
Hill Work: Find a long hill 200 to 300 meters. Work 6 to 8 hill repeats twice per month in the fall 75%. Find a short hill: 50 to 100 meters. 90%, Run once per month in the early spring January-Feb. 6 to 8 repeats 90% effort.
Core workout during Fall on the track: 10 x 400 2 min rest 80 to 85 sec. once per week or 16x200s ( 90 sec) rest 34 to 36 pace
Speed Work: 4; sets of 5x100 repeats walk 20 meters in between 10s and 5 min between sets.: Goal pace fall: 16 to 18. Work to 12 to 14 pace at this point do 3 sets.
once per week.
Early Spring: 400/200 repeats 3 to 4 sets 90 sec rest between 400s and 200s. 64 to 66 on 400/ 32 to 34 on 200s rest 4 min between sets. Later go for 61 to 63 and 28 to 30 on 200s
Strength Work - Fall: Daily 50 to 100 full sit-ups 5 days per week.
Push-ups: Perfect Push up Machine work to 4 sets of twenty 3 days per week.
Weights - Once per week - Light weights 60 to 100 lbs sets of 15 and 3 to 5 sets of what ever you like upper body.50lb leg extensions (3 sets). 25lb ham curls.( 3 sets)