Im a high school runner, it is my junior year and I want to transform my running and take it to the next level. I am team captain and have been running every high school season.
PR: 5000m(XC) 16:12 Nov 2015
3200m 10:05 Jan 2016
1600m 4:37 Dec 2015
I feel that I am in quality shape for the running aspects of things, 35-45 mpw, workouts 2/3 times a week, and races most weekends. I want to find the strength training/core workouts (or additional running/workouts) that I can implement into my weeks to help me become stronger and faster. I am really skinny, 125lbs, 5' 10", and on the weaker side of things. Strength and core are some of my weaker features to my running. What workouts can I do, strength wise or running wise outside of school practice to take me to the next level?
My goal is looking forward to the fall season for cross country, with a time of low 15:00min 5k. I am using the winter and spring track season as a base to become stronger and faster and translate it to the fall. I want to win my state classification for XC and I'm hungry to do so. After evaluating all areas in my game, what core/strength/running workouts and weekly routines can I do to get me there? I understand it wont happen overnight, but what activities can I work towards and progressively become better in?
Thanks.