Hi, I'm a female D3 cross country runner looking to improve in the 6k (which I actually enjoy more than the 5k so far).
I ran cross country 4 years of high school with a PR of 21:05 but we only had like 3-4 5ks a season (and didn't race any my senior year due to COVID). I did track for the first time senior year and brought my mile time down from 6:13 to 5:43.
I've run the 6k twice and PR is in 25:50s. In those race, I pretty much have run my middle miles the fastest and have run slightly negative or even splits and I love this strategy. I've been coming through the 5k mark in 21:30s-50s and still being able to finish somewhat strong. Based on my times, would it be possible to get below 25 or should I aim for 25:30? Any advice? Thanks!
I run 35-40 mpw with workouts 2x per week if we don't race. I've been strength training and doing abs 2-4 times a week. I'm 5'3" and 131 lbs so I'm sure if I shed a few lbs I'd be faster but I don't want to drastically alter my body type mid season and don't believe I'm too heavy...