I'm a sophomore in HS and will probably end the year with a low 17 XC 5k (my guess freshman time 17:40) and am going to train through the winter. I would love to break the school 3200m record by running 9:56 and around 4:45 (1600m isnt as big of a focus). Is this possible with lots of consistency and training? Here's what my schedule would look like:
Sunday- 12 mile progressive long run with burst of surging
Monday- 6 miles easy and strides
Tuesday- tempo run 4-8 miles with 2 mile warmup (starting at 4 and working up to 8 miles)
Wednesday- 7 miles easy and 4x200 at mile goal pace (35 sec with full recovery)
Thursday- 6 miles easy with hill bounding and hill sprint reps
Friday- 7 miles between tempo and easy pace
Saturday-5 miles easy
Total- About fifty depending on Tuesdays tempo
Each run will have about a .5 mile warmup before starting each run (except for Tuesday's run).
This summer I made a big mistake of working up to 50 mpw but neglecting speed.