During September last year I ran 17:28 for 5K.
After that I have been qualitiy training for some time, but then had a problem with minor injury so could not train hard for some time.
This year training in January and February was going okay. But since March it seems to me I am just getting worse. I haven't changed nothing much in training but had a couple of races wich did not went well.
I think stress from school and not enough sleep also efected my training.
So I decided to take a week off.
Now I am looking for your help with training for distances from 3K to 10K but main focus is 5K.
I want to go on a race for maybe 2months, but before want to get in a good shape to run sub 17 at least. Also looking for your tips not to just get ready for that race but to improve in general.
My training week is usually:
around 45-50mpw
Moderate run+strides
Interval workout(300s or 400s or 500s) with standing rest
Fartlek/tempo
Long run
2easy runs
Last summer have been doing 75mpw, but think this year shouldn't go more than 50mpw because I want to focus on quality work and gain some speed.
18yours old