Running & proper recovery

Question
QUESTION: Hello,
I have been running for a few years now. I just joined a cross country team, and I really want to improve. I would consider myself to be a decently good running already, but I want to do really well this year. I have started to incorporate speed training in my routine however, I do not have a proper weekly program set out for myself. Every day when I wake up, I feel like I could run for miles regardless of the intensity of the workout I did the day before. I know that it is very important to have a resting period in my routine, but I do not know when I should be resting and when I should be running because I always feel my best when I wake up. I make sure I keep up my core training and I know that I eat healthy. I was wondering if you could help me make a proper program or at least give me some tips on how to make my own. I'm looking for a very intense program with the least amount of resting periods. I have plenty of time in a day to do a full workout. I am very self motivated. I only lack the plan. Can you help me?
Thanks!

ANSWER: Hi Mitch
The best thing i'm hearing from you is your very motivated to really make it happen and willing to really work hard,but what i really need from you is a complete bio of past and present history of your training height weight age and what is your specific goals personally and the team you joined and there expectations to properly evaluate and prescribe a course of action for you.I will be happy to give you a course of action to improve,but a program i can't do because it is not because i don't want to and can't do it,it is because we have to communicate by phone every day to cover the day to day workouts and adjust them daily and i have to pay for my time i spend on phone and design the workouts for the the weeks ahead.I charge $200.00 a month in advance if that interest you Mitch.Looking forward to your reply.

All the best

John

---------- FOLLOW-UP ----------

QUESTION: Hello,
Thank you for your reply. A course of action plan is perfectly fine for me. I do have motivation to complete the task at hand.
I used to run years ago. I was decently good at running. I didn't do too much training, however, I was able to complete a km run between 20-30 minutes. I stopped running for a few years, and then last year I just decided to get back into it. My training (when I first started again) was running on a tread mill for about 10 minutes every other day. I knew that I would improve more by road running, so I stopped running on a tread mill and started running on the road. Over the past approx. 7 months I have been progressively running more often and slightly longer distances. Over the past 2 months I started to incorporate some sprinting in my workout (once per week). In the past 2 weeks I started to do more leg-targeting non-running exercises such as burpies (start in a squat position, jump straight up, come back down, do a push up, then repeat), knee raises etc... I also started incorporating a lot more sprinting in my weekly workout.  I have also been going to the gym for a little over a year now and working out my legs once per week (squats, leg press, thigh kickbacks etc...). Now I am 18 years old, about 5? tall, weighing at about 150 pounds. My cross country team is a high school cross country team, and my main goal is to make it to OFSAA (Ontario Federation of School Athletic Associations). My race is a 10km run and I have about a month and a half before my race. I am able to run a 10K in about 40 minutes as of now. I want to be able to have a faster pace, and a faster sprint. I do not know what time I want to achieve because I do not know what the bar is currently set at for being accepted at OFSAA. Any time that I can shred off my current time would be helpful. Like I said, I am very self motivated, and I feel like I can do anything that is thrown at me. I am ready for a challenge. An action plan would be absolutely perfect for me.
Thank you VERY much!

Mitch

Answer
Hi Mitch
Thanks for all the updates.First of all i have to tell you that with only 6 weeks to go you won't be able to make a major drop from your 40min 10k,so the only thing you can do is just make the best use of your time you have left.First drop all other things your doing and just stick to running workouts.I will give you a plan to follow which will be 2 speed workouts,1 long run,1 tempo run and other days just a easy 45 min easy run.You want 2 days recovery between speed and tempo workouts for recovery.Just work these hard and give yourself 1 week of easy running no speed before your race.

Workouts
Track...4x1600 meters with a 3min rest recovery twice a week...Good warm up before 1600's
Tempo run progressive..start easy for 10 min and then gradually start pushing the pace for 50 minutes.
Long run...very easy relaxed 1hr 20min.

That's it Mitch.Any questions just in touch

All the best

John