During base training I usually average upper 80s to lower 90s in mpw and my highest week ever is 96. I'm 21 years old. During the season I typically run 55-65mpw. I feel like I need to start running more if I want to get faster... it seems like I'm hitting a bit of a plateau.
5k Progression:
17:34 XC - Junior in high school (base training avg. ~60-65mpw; season avg. ~40-45 mpw)
16:42 XC - Senior year (base training avg. ~65-70mpw; season avg. ~40-50mpw)
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15:42 Track - Freshman in college (base training avg. ~70-75mpw; season avg. 50-60mpw)
15:36 Track - Soph in college (base training avg. ~80-85mpw; season avg. 50-60mpw)
15:29 Track *so far this season* - Junior year (base training avg. 85-90mpw; season avg. 55-65mpw)
Long-term goal is sub-14, and I plan to keep going for that into my late 20s/early 30s...