highschoolrunner163846 wrote:
Hello,
I am currently a high school runner and I just broke 10 minutes for the 3k. I would think my 5k is around 17:30 now. My 5k was 19:30 4 months ago, and I was able to improve to my time now with around 30mpw. Do you think it is possible for me to go 15:00 by senior year? How much training is needed to do so?
Thanks
What you need for fast improvement is something like this:
M: 5-7 miles easy
Tu: 12- 20 x 400m at 5 k race pace and rest = wait easy walking back to approximately 60% of max heart rate.
We: 5-7 miles easy
Th: 5-7 miles easy + 2-3 x 100 m fast strides with 3 min walking rest between
Fr: Lactate threshold intervals to a total of 5-7 miles with same rest as Tuesday workout.
Sa: 8-10 miles easy
Su: Day off
A weekly total of at most 43 miles Good luck! :)