Hey guys so I have a goal of running a sub 5 minute mile and 10:45 2 mile by the end of this year. It's my last year of high school and I know it's not a super fast goal but it's something I've wanted to be able to do since freshman year.
Anyways, I ran well my freshman year of high school getting down to a 5:17 mile. Then sophomore year and junior year during track, I was injured most of the time but my times from XC indicated I could likely break 5 in the mile with decent winter training.
I believe the whole reason I got injured during those two track seasons was because I neglected sufficient winter training and came in too ambitious to the season. This year my friend who now runs for George Mason University gave me what I believe to be a solid winter training program that worked well for him. (He has some solid PRs of 4:19 for the mile and 15:04 for the 5k). Obviously the schedule is adjusted more to my training level with reduced mileage and such but is roughly the same.
All I wanted to know is if you guys think that this training schedule is legit and also if my goal times are realistic if I stick to a consistent plan. Some basic info on me: I'm 17, about 130 lbs. PRs: 5k-18:37 Mile-5:17 2 Mile-11:32 800-2:23.
Here is the link to the training program (make sure you read the info at the bottom of the program too):
https://docs.google.com/document/d/1Bzcyk3kOGsvF0Mqdm-8tSEWExwuR92c5ziwmsd50nnM/edit?usp=sharing
Your input is much appreciated! Also, please refrain from editing anything on the document if you can.