Okay so a while ago i said that i would run a sub 5 mile, and if i finished with that then i would go for sub 16 30 5k in cross country season.
I think realistically sub 17 is in the cards, but if i had a perfect season i would go for sub 16 30. I just need some help with getting to sub 17 first. I want to know if lactate threshold or vo2max is more important and that type of knowledge.
i ran 50mpw last cross country season for base training and for this track season i ran 40 mpw for base training. typical long run is 10-11 miles.
14 years old, male. 4:49.55, 11:17, 18:51. 5k pr is from last season when i kind of just let the season go by.
What kind of mileage should i be running for base training this season? Also what are some examples of a base mileage week?
What are some peaking workouts that i can do before my goal race (or time trial)?
How do i effectively push down my lactate threshold using a process?
Thanks-EGF :)