Hey everyone! I was looking for a little guidance in my training in order to accomplish this goal... I will be entering my Senior season of xc and track this upcoming year. I currently run around 50 miles a week with most of the miles coming in comfortable 6:45-7:15 pace... I usually run my last mile pretty hard in my runs at around 6 flat. I try to add in a long run and fartlek each week with a track workout every once in a while. I started track and xc freshamn year ,but I didnt started seriously training until last summer which transitioned to a 16:46 pr in xc! Lemme know if you need to know anything else if you are willing to help! Thank you in advance.
Freshman year 5k-19:50
3200-11:00
Sophomore year 5k-17:37
3200- 10:30
Junior year 5k-16:46
3200- 10:00