I'm a 16 years old boy. A 22:30 5k and 5:16 1500m runner. I would like to drop my time to 20 minutes or below.
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I only do one workout (intervals) per week. Currently running 20 mpw.
How much should i increase my mileage? What should i add in my training?
Can you give a training plan for me?
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I don't have coach to train with, but i still want to run though.
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This is what usual week looks like:
6k easy
6k easy
10x200m @ 36-38 sec
6k easy
12.6k easy.
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My milege is inconsistent though beacuse i have to keep up with exam and school. T_T