How to run sub 16 5k?

String together consistent training and be patient. If you are talking about cross country then times aren't as relevant because courses vary, so just worry about beating people. Running consistent volumes is the best way to improve.

Norwegian system on lower mileage thread. At this point, I'm not sure ive seen another system so well laid out. LRCs very own sirpoc success and journey from much slower than you to now a mid 15 says it say.

+1

sirpoc was stuck at 18:50-19:10 if I'm not mistaken. He has been gradually improving and has recently run 15:40 (age 40).

A summary on page 42:

You know, it amazing so many pages some people still don't get. If you don't want to use lactate meter, which is best, I think sirpoc give literally the best advice. Summary of what he said.
Run all workouts sub threshold, up to 3 workout a week. With no meter aim for paces. You must base pace from current fitness. If you live in hilly area, or like to do HR, do Joe friel hr test to find out your LTHR. You will then be aiming for Friel sub LTHR zone when running. 5k a sensible distance to do race if you haven't race in while so you have baseline for work with pace. Aerobic event and doesn't take too much out of user.

1k repeats around 15k pace. If you slower than 4 min per km, just run them as time instead, 15k pace for say 3-4 mins.
1600 repeats around 10 mile pace.
2-3k pace HM to 30k pace. Again, you can these on time if repeats are too long because right now you are slow. 8-12 min range from 2k up to 3k

Easy runs all below average HR of 70 % max. Long run same. Just bit longer. This seems to be up to user . Sipoc seems about 30% longer than normal easy run. I think thread agree that If you do half or definitely marathon, might be worth user going longer.
Use something like trainingpeaks, to collect your data. Use PMC to see how your fitness/CTL increases, or decrease. Start to think about add on extra to your week if you see it flatten off. When you add distance on, try add time on to easy first, then add into intervals. 75% of easy to 25% running sub threshold a week seems doable. None this make sense unless you know current fitness. Very important. Jiggy a smart guy in this thread but even he find out yesterday in this very thread PMC mean nothing if your data is trash.
Both sirpoc and Jakobs hobby jogger older brother are around this mark . For that we talk maybe 6-9 hour range. Again I think agreement seems to be on singles and sub threshold, this is probably the range where this make sense.

Repeat. Repeat. Repeat. He just like KI has been going this long time. I added spoc on Strava, very boring - just like KI. How it should be if you do this correctly.

What's sirpoc's Strava?

They created a Strava group. I guess it will be easy to find him there.
You find the link here:

I would also add my ++1 to this. That thread is probably the best resource at this point we have had for a hobby jogger/decent amateur. Whilst sirpoc story is quite remarkable and eye opening, there are so many others who have followed him and made huge improvements.

Are we really in this thread telling a high school kid that he needs to start implementing Norwegian training methods?.......Ok. This style of training is most likely not possible given the constraints you mentioned about following your coaches training plan. Nor is it necessary to achieve your stated goal.

First of all, you're in a great place with well rounded times for a high schooler with years left in their career. The jump that you are looking to make is a lofty, but achievable goal. The development that needs to happen this summer is to get much much stronger. I'm not sure what your mileage has been like, but 60-65 per week this summer starting sometime in June would be adequate. Most of your running this summer should be easy. Try implementing a long run of 12-13 miles on the weekends. Pushing the pace on the 2nd half of these runs will greatly improve your ability. During the season, continue to add mileage where you can. If your coach prescribes a 6mile easy run, ask if you can do 7-8.

There's no secret or best method in this sport. Just stay consistent, build your mileage, and stay patient.

I’d pump the breaks on telling this kid to run 60-65 miles per week without knowing the current mileage. Going from 35 miles per week to 65 miles per week, on June, is a bad idea.

Clearly you haven't read that thread. Likely a HS kid especially is hugely aerobic under developed. One thing that thread has shown is the power of aerobic development on singles and reasonable mileage. you suggest 60-65 a week, well this is perfect for implementing what that thread has shown. Do a summer of that or as long as possible and I agree with others, likely he goes back to school with a huge advantage over others.

I did it by drinking and partying although I'd consider myself a speed guy. If you sat on your butt more than me as a child, you would probably need a plethora of mileage, discipline and consistency.

Sure, obviously this relates to how much mileage he has previously ran. 60-65 is a fair goal by the end of high school. If he is at 30-35, then maybe build towards 50ish this summer.

For reference I’m at 35ish right now.

Also I would be looking to run that time at Woodward Park

Wow, those are awesome PRs for your mileage! I would recommend slowly building towards 50 this summer then. Don't try to do this all at once, but don't be afraid to run good mileage this summer either..... Getting to 50 early in July would be an awesome goal. Obviously, make sure you're consulting and working with your HS coach as well.

I have read parts of the thread. I've also coached high schoolers for a number of years......... I agree with the sentiment that kids need aerobic development. It is my #1 priority in how I write my training. My gripes with the training for high schoolers is that involves way too many workout days, especially for cross country where kids are racing almost every weekend.... Additionally, the basis for Norwegian training is using lactate testing.... Is it not? What is the point of implementing this style of training if you can't even do it properly. No high school student parent or coach is going to (or should) lactate test kids. People have achieved developments like that guy in the thread before... Do you really think he's the first person to ever go from 18 minutes to 15 minutes in the 5k?

Your 1600 is a little stronger than your 3200. Both say sub-16 is possible. Sub-16 XC is going to be a little harder if you're running on real XC courses that aren't short. Could be more like 16:30-40. Just follow what your coach has planned for you. More miles and more tempo/threshold work should help you close that (small) speed to endurance gap. You're basically there for a sub-16 attempt on the track. I would have you do your 5k specific work right in that 15:50-16:00 range if you were doing a specific 5k block. But the summer is about getting stronger. Lots of work in that 5:30-5:45 range will really help you so if that's what your coach is giving you don't get frustrated. The faster stuff will get added in later.

For absolute sure you haven't read that thread. Or understand it. I really hope you aren't a real coach.