Hello, I am a 16 y/o runner and my PR is 20:55 for the 5k, 6:08 for the mile. I am not sure what my speed would be right now, those PR's are from a few months ago.
I have been on and off multiple schedules during this winter season preparing for track, and my goal is to be in sub 19 shape for the 5k so I knew I needed to get a schedule and STICK with it. I kept jumping around, and I finally formulated a rather simple one. I understand track doesn't really do the 5k that often in high school, but I prioritize cross country, and if I am sub 19 shape by track, that would be great.
My goals: Increase max/min easy pace by 15 secs every 2 weeks, increase distance every 2 weeks. Here is the link to my schedule.
https://docs.google.com/spreadsheets/d/1jxtbursyb-Pe9yRgxICG-35FxHivWOxiC4Rf6eBxar4/edit?usp=sharing
Now, I have been working on this schedule for a few days and I figured I would reach out and get some advice from the running community. Basically, every week I have an off day, hill sprint session, fartlek, long run, and 2-3 easy days.
If you would look at my schedule and tell me what you think, I would appreciate it. Any advice would be great.
After looking over my schedule, do you guys have any tips for me? My overall GOAL here is to be sub 19 for the 5k by track season (May 10) I understand this is a stretch, but I really want that. Is this possible? I kind of wanted to get a good base in before I tried anything too fancy. Do you think I could get to an 18:59 5k in 18 weeks? Let's just say I am in 21 min 5k pace right now. If you guys could point me in the right direction to be where I want to be in 18 weeks, I would be very thankful. Feel free to provide me with anything, speedwork ideas, literally anything that could get me.