Sub 17 or low 17

That's all kewl, but:

What mileage have you been running up to this point in your life?

60-70 is totally doable, but if you haven't been anywhere near there yet you better ramp up easy. To make a jump from <40 mpw to 70 would be stupid. You have the time to ramp up though.

No.

I do around 45-50 last summer.

So far its varied but 30-40 has been easy for me. I’m starting to ramp it up now too. This week I’m at 34 before tmrw.

Seriously? Not a chance?

I've seen lots of guys put in huge base blocks in over the summer and come back and rip the field apart. I always too the time off and clicked into shape when I needed to. But there was no doubt the guys who trained through were definitely stronger overall

With that mile PR you will have to be an aerobic beast to break 17. If you could 4:59 I’d say you have a better chance.

there are dozens of not hundreds of threads in the archives about breaking 17, I suggest you check them out.

Ok yeah I definitely plan on going ham this summer. I’d say I should be able to go sub 5 its just the injuries have set me back.

Otherwise thanks I will definitely look at them.

Do people still say "going ham?" I figured that was outdated by about a decade.

Anywho, if you can run faster, you'll be the bomb dot com.

Haha yeah definitely out dated idk

I really hope so lol

I ran 60 mpw for a whole summer shooting for sub 17 and I ended up going 17:13 on a long course so I am a big supporter of the idea. Definitely possible

4 hard efforts a week during base building? Good luck - won't build much of a base and probably won't sustain that mileage

if you're smart you'll cut out that second tempo run and maybe even the fartlek and the miles. You're going to get re injured and f*ck your season up. I don't know any hs kids running 18 minute 5k doing 70 miles, your body wont handle it. Build up to 50-55 miles a week and hold that all summer. Do one tempo run a week with a 2 mile time trial every few weeks. Keep all your runs outside of the tempo and 2 mile TT easy, like very easy. Make sure your easy runs are on hilly routes and you should be able to go sub 17:30 and maybe into the low 17s. Rollout and stretch everyday along with core 3x times a week. None of your times indicate great talent. as long as you can run consistent miles and stay healthy (injury free) then you will continue to improve and pr. But your current schedule you came up with will most certainly not work for you. Train smart and be patient young buck. Also to break 17 you're going to need a 2 mile pr of sub 10:50 going into cross.

You should refer to that other thread about the boy who runs 10mi a week and can run 17 min. He seems like he knows everything.

Your mile projects to ~11:00 & 17:40. The 11:40 & 12:02 tell me that you need to work on your strength so you have the right idea with base building. But I think the plan you outlined is too aggressive. Start by building to 45-50 miles/week. Get to 60ish by the end of the summer. Cut out one of the tempos. 2 workouts/week max. & I wouldn't do hills or a real fartlek every week. I would save the fartlek for in-season unless it's going to be at true threshold pace & take the place of your tempo.

I'd do a 2 week cycle where your workouts would be something like:

1) tempo + hills (easy long run on the weekend)

2) threshold + marathon pace (nothing wild- 6:30-6:45 pace) in your long run (do an easy run with strides on the hill day)

Start off with 3 miles of volume. Build to 6 (maybe 8 @ MP on the long run) by the end of the summer. Keep your easy days easy. Improvement will come by staying healthy & training hard but smart.

This is good advice.

I don't know anything about xc and I hate mud, but if your mile pr is 5:09 then you don't need to do anything like 70 miles per week, especially for a 5k. With consistency and the right workouts you will be able to run those 5:10 miles three times in a row.

OP - you've had on-and-off injuries for the past year, and you want to double your mileage all of a sudden, with FOUR hard days per week, and this is supposed to be base training? Sorry, this is extremely likely to backfire.

How about something manageable. You'll get better results. I know you are frustrated by being held back your injuries, but "making up" for it by overworking your body (hey, we've all been there and tried it) isn't going to accomplish what you want.

Here's an example of simple, more sustainable approach that will be more likely to have a successful summer of training, more ready for a solid XC season, and better prepared for spring track PRs:

Mon - off, VERY EASY bike or, better, easy pool.

Tue/Wed/Fri/Sat easy run, starting with 30 min and, slowly over the summer, building up to 60 minutes.

Wed & Sat: Add 3-6 x 50-100m strides, after easy run.

Thu - Week 1: warmup, 2 mi time trial (to assess fitness and pacing), cooldown. Use something like McMillan or Tinman online calculator to determine your tempo/LT/cruise paces. Week 2: warmup, 12 x 400m with 100m jog, cooldown. Week 3: warmup, 6 x 800m with 200m jog, cooldown. Week 4: warmup, 20' tempo, cooldown. Repeat 4-week cycle.

Sun: warmup, 16 x 200m hills at mile effort or a bit slower, easy 3 minute walkdown, cooldown. This is to build strength and muscular endurance. Take your time, don't rush the workout, and do the whole session.

Early summer: warmup and cooldown just 1 mile. Midsummer 2 mi. Late summer 3 mi.

Also, go on McMillan or Tinman, enter your recent mike time, and determine your proper easy pace. Then STICK TO THAT. Lol sorry for shouting but it's important for wannabe overachiever runners (again, we've all been there).

I estimate this summer program would build you from a nice easy 23-ish mpw (imo not bad to start easy immediately after track season) up to about 45-ish mpw, with sustainable, manageable, quality aerobic development. Plus you should feel much stronger and more powerful after a summer of weekly hill sessions!

Notice, I've suggested no long run, in favor of 16 x 200m hills. IMHO, without having run sub-5 yet, and with somewhat beginner-level 2-mi times (no offense OP, it's normal, you're just starting out), OP would probably benefit more from the hills and from slowly lengthening all easy runs.

Just an idea. Have fun, good luck. Enjoy the ride :)