I am a 14 yr old going into high school this August and I need a few questions answered with tips too. My times got worse during quarantine and post-quarantine and I know I need to do much better and put the work in instead of thinking I can get success handed to me. My recent time for 2 miles is 14:31, and my mile time is 7:40. Anyways, my main questions are:
1. What is a mile time I should have before high school in order to be successful there? And what is a good average mile time for a 5k?
2. What should my weekly training look like this summer before high school? (Also warnings of over training)
3. Any other tips and advice?
I will really appreciate it if you share and answer any of my questions above. I am willing to put in the work.