I am a high school junior, male, 5'9, 150 lbs.
Here is my running history:
7th Grade: 10-15 mpw, 14:00 2 mile
8th Grade: 10-15 mpw, 13:30 2 mile
9th Grade: 20-25 mpw, 21:00 5k
10th Grade: 25-30 mpw, 20:30 5k
First half of 11th Grade: 45-50 mpw, 19:00 5k
Second half of 11th Grade: 65-70 mpw, ?????
Here is my average week: (easy pace: 8:15-8:35, tempo pace: 6:30-6:35)
Monday: AM: Speed workout @ faster than 5k pace OR 5k specific workout
PM: 35 minutes easy
Tuesday: AM: 70 minutes easy
PM: 35 minutes easy + strides + upper body heavy weightlifting
Wednesday: AM: 10 minutes warmup, 30 minute tempo, 10 minutes cool down
PM: OFF
Thursday: AM: Alternating either a 70 minute easy run OR a speed workout (sometimes 6x400m hills)
PM: 35 minutes easy + strides + legs heavy weightlifting
Friday: AM: 60 minutes easy
PM: OFF or 20 minutes easy
Saturday: AM: 10 miles @ 8:00 pace, 2 miles tempo, 2 miles @ 8:00 pace (total 14 miles @ 7:50 pace) OR 120 minutes @ 8:00 pace
PM: OFF
Sunday: AM: Pushups + Pullups OR 35 minutes easy
PM: OFF
I try to do an intense 7 minute ab workout every day. I have basketball practice five times a week. I take a rest week of about 40 miles (1 hard day, shorter long run) every 4-5 weeks.
My 5k PR is 18:57, but I averaged 19:05 in the XC season. Right now, I could probably run 18:40ish.
People who have run sub-17: what should I change about my training, and do you think I can run sub-17 by August?