5k Xc Goals

I was about where you were whenever I was a freshman and I ended sophomore xc season with a 16:50 pr. Take the 3k comfortably fast, then faster 4k, and really give it all the last k.

If you train right then 16:30-16:50 is definitely realistic.

you don't need a specific week by week plan. you have the right idea. bump up the mileage, 50 may be a bit much except for the peak at the end of the summer, I'd advise more like 40-45 and maybe peak at 50 for a week or 2. first couple weeks just do easy runs + strides and some core work with 1 longer easy run, after a few weeks add in a a weekly tempo/fartlek, then after another week or two add in a second workout of hills or intervals. take a down week every 4th week or so (75% usual volume). ez

Thanks for the replies. I was just planning on peaking at 50 for a week or two with the majority of the weeks at 40ish. Is it a good idea to do double at this amount of mileage or not?

no. keep it to singles even at 50mpw. personally I think that 60mpw is the margin where you start doubling.

I agree -- I don't think you need to double until you get up to even 70mpw.

You have the recipe OP. Going from 25mpw to consistent 40-50mpw is a perfect summer goal. 1 midweek tempo/threshold session, 1 long run, and a lot of easy miles. You can get down to sub-17:00.

I agree with what most others are saying.. 16:30 at best, 17:00 is absolutely attainable. Beginning of summer make sure you’re doing some variation of hills, fartleks, & Long run for main workouts (you can work up to doing all 3 in a week) Core & Strength work is equally important. If you have access to a track with hurdles get some form drills in before or after your runs. Mid summer you can add a tempo run, start with 20 min and work up to 4-5 miles by mid season. If you can run a 5 mile Tempo around 5:55-6:00 pace you will be around sub 17:00 shape. Add some longer intervals towards the end of summer ie. 4-5x Mile or 8-10x K’s. Throwing in strides is great too.