5k Mileage Base

No, summer is about getting a base. Aim for 55 mpw until season starts, and keep it real cheasy. i c u

I have similar pr's and am also hoping for a sub 17 5k. For the summer, starting around 30-40 mpw and slowly increasing it until you are in the 50-60 range by september with a long run and tempo every week (remember not to go too hard) would put you in the best shape to be successful. However, your goal of going sub 17 once the season begins may not be totally realistic but if you keep training you could definitely be there by championship season

***look up summer of malmo, that is a good training plan

Mileage base - Run more than you have previously. Doubles if possible.

Speed workouts - Yes.

What type of speed workouts - I'd say the most important would be some 60m-200m repeats with good recovery. Mix up running these on a flat and on hills. Like 4-8 reps is good.

Your next best workouts would be some kind of longer interval. Like 3-6 x 600-1200m. The exact structure isn't that important, but it is important to not run these too hard. Given your 1600/3200 fitness, I'd think you could run these at 5:30-6:00 pace fairly comfortably.

Based on your times you won't be running past HS so why not try to maximize your potential while you still have the opportunity to run competitively? To that end, gradually up your mileage to 60-70 per week. Try running doubles. Work in at least one track workout (4x1600, 8-10x800, 20x400), one tempo/threshold run (7-9 miles), one long run (90 minutes), and maybe some hills in a given week. You'll still be running less than a lot of programs and may get smoked but at least you're making an honest effort. By senior year work your way to 90-100 mpw.

Advice 5 wrote:

Based on your times you won't be running past HS so why not try to maximize your potential while you still have the opportunity to run competitively? To that end, gradually up your mileage to 60-70 per week. Try running doubles. Work in at least one track workout (4x1600, 8-10x800, 20x400), one tempo/threshold run (7-9 miles), one long run (90 minutes), and maybe some hills in a given week. You'll still be running less than a lot of programs and may get smoked but at least you're making an honest effort. By senior year work your way to 90-100 mpw.

Well, that's not necessarily true. My PR's weren't any faster than the OP's as a sophomore in high school yet I made varsity for an NAIA/D-3 program and went to nationals three times. Yeah, I had to work my tail off because I wasn't as talented as most of the other runners just to compete with them, but I was the team's #3 or #4 runner by the time I was a senior.

I think you need to bump up to 100. If you aren't at 100 you aren't working!

Advice 5 wrote:

Based on your times you won't be running past HS so why not try to maximize your potential while you still have the opportunity to run competitively?

Don't give up too soon on running in college - my PRs at the end of sophomore year of HS were worse than yours and I'm now on a major D1 (Big 10) team. If you get serious RIGHT NOW 2 full years is a lot of time to improve.

Get Daniels' Running Formula and learn about the right way to train. Up your mileage, but don't do too much too soon. Keep focused. Sub 17 is a good goal and it's very doable for you this year.

@Advice 5- You have no idea whether he will get a scholarship or not. I am running roughly the same times as him, and I am the same age as him, but I am an extremely late bloomer. My body will still be in developmental stages during my senior year. I could drop my 3200 time by a minute, or I could drop it by 15 seconds. No one can predict an outcome for someone they don't know.

@OP- You should be building mileage at this point, you should be around 40-45 miles per week. Keep going up until 55-65, depending on whether or not your body can handle high mileage. If I were you, towards later July, I'd add in some long runs, and some tempo runs. 10-13 miles for the long runs, and 20 minutes or so for the tempo runs, you can round down to 3 miles, or even up to 4. Run these tempos around 6:05-15. If you maintain your mileage while adding in the key workouts, you'll be in great form for cross country, good luck.