Hi, I am a sophomore who runs track and cross country in high school. I am 5 feet and 8 inches tall and weigh about 112 pounds and have a track PR's of 5:20in the mile and 11:03 in the 2 mile.. My goal for the cross country season is to make state which would take a 17:20-17:40 5k. I started the season with a 18:57 and have worked down to an 18:19. This is about my schedule right now.
Monday: 45-60 minutes of strength training
Tuesday: 9x400 with 1 minute rest in between at 1:23 per 400 on treadmill
Wednesday: Rest
Thursday: Race
Friday: Rest
Saturday: 8 mile long run @ 8:00 per mile
Sunday: 5 mile run @ 6:40 mile pace
State qualifiers is 2 weeks away and I would need a time of about 17:20-17:40 to make state.
Please give me some advice on how I can end up qualifying for state. Any helpful advice on anything would be greatly appreciated.
Thanks