I am a HS Sophomore and I just ran a 17:02 5k.
I have been running almost continuously for 3 years, and I train during the summer. I ran 30mpw this summer, but took a one month break due to injury. I have resumed 30mpw, and my routine is approximately:
Sun: 10mi long run
Mon: short recovery
Tue: 6mi fartlek run or 5mi hill run
Wed: longer recovery
Thu: 5-6*1000 at about current 5k pace, on a slightly hilly dirt trail
Fri: race prep recovery
Sat: race
What time can I run in the 5k doing this for another 6 weeks, taking a taper into account?
In what time should I be able to run a 1600 this indoor season coming off of cross country?
Thanks