5k PR - 18:57.
I could go low-18's right now (time trial tomorrow).
16 years old - 5 foot 9 - 150 lbs (heavy because of lifting, I'm not fat or anything)
My training for my first few weeks of running looked like this:
Monday: 12x400m all out, 1:00 standing rest (1:19 each)
Wednesday: 5 miles all out (35:00)
Thursday: 5k all out (21:00)
Saturday: 8 miles all out (1:00:30)
Sunday: 1 mile all out (5:40)
20 mpw
5k PR - 19:57
My training for the next 3 months looked like this:
Monday: 5x3 mins @ just faster than 5k pace, 3:00 rest, progressing to 5x5 mins @ just faster than 5k pace, 3:00 rest by the end of the 3 months
Tuesday - 60 mins easy
Wednesday - AM - 30 mins easy - PM - 60 mins easy
Thursday - either 15 hill sprints OR 6x350m hills all out, 400m rest
Friday - 45 mins easy
Saturday - 120 mins easy
45 mpw
5k PR - 19:08
Now, my training looks like this:
Monday
AM - very hard speed workout or 5k specific workout
PM - 35 mins easy
Tuesday
AM - 70 mins easy
PM - 35 mins easy - strides
Wednesday
20-30 mins threshold
Thursday
AM - either 70 mins easy OR long interval workout (alternating every week)
PM - 20 mins easy - hill sprints
Friday - 70 mins easy
Saturday - 120 mins easy OR 60 mins easy + 15 mins threshold + 15 mins easy
I lift twice a week (once legs, once upper body) - I try to do a very intense ab workout (10 mins) every day, but its more like 4-5 times per week.
I take a rest week every 4 weeks (30-40 miles)
How fast could I run a 5k in 6-7 months?
Thanks :)