i am a 14 years old male. In grade 7 i ran my first mile race in 6:50, the joined my school cross country team. After 4 months of non serious training ( i ran 3 times, less than 10 miles per week of pure speedwork) i manage to run a 2:45 800m, a 6:08 mile, a 13:32 2 mile and a 23:11 5K.
Now i am quite serious with running ( i like the sport very much ) i would like to ask about what can my potential be.
Can i run :
1. Sub 4:30 mile?
2. Sub 9 3K?
3. Sub 16 5K?
I don't see myself as a talented runner at all, so i can achieve those times with hard work? ( A ton of mileage)
Right now i am building up my mileage slowly and my goal is having done some 50 mile weeks before grade 8 XC starts. My 50 mile weeks schedule looks something like this:
Mon to Fri: 6 miles easy
Saturday off
Sunday 12 mile long run easy
Lactate Threshold run twice a week
Vo2max workouts once a week (mile repeats or 800 repeats)
Is the schedule good? What time can i expect from this? (I am hoping for a sub 19 5K, possible)?
Thanks guys, i apologize for my bad English.
Advice?