Hi there. I am entering my junior year of high school and have PRs of 11:00 in the 2 mile and 18:20 for 5km cross country. I am hoping to get under 17:30 5km in the first meet of the season and under 17:00 minutes for the last one. I have been running about 30-35 mpw this summer with:
1 tempo run of 4-6 miles
1 day of long intervals
1 long run of 10-12 miles
3 easy run days with strides
1 day of cross training
Some of the workouts I've recently done are:
4 miles @ 6:00 per mile
6 miles @ 6:25 per mile
12x400 @ 78 seconds per rep w/ one minute rest in between
10 mile long run @ 7:08 per mile
Could I break 17:30 for the first meet of the season? What are some things I could do to improve?
I'm looking for a good season. I don't have a team to train with because they are far away. Any advice would be greatly appreciated.
Thanks.