I'm planning on starting XC training soon and I'm aiming to run a sub 17 5K Time at Sunken Meadow, NY. My current time at that course for the 5K is 20 flat. I'm unsure how I should go through with the training though.
My original plan was this, take a week or two off and then for 15 weeks run the following approximate miles per week: 21, 28, 35, 28, 42, 49, 42, 56, 63, 56, 70, 77, 70, 84, 91. That would be followed immediately by the XC season itself.
That was the original idea, but I got in touch with an alumni from my school who made it to the Girl's Nationals for (I believe it was) the mile, at around 4:50. She told me that if I were to follow that plan I'd be out of energy by the start of the season. She advised instead sticking with my current coach's plan and keeping the pace at about 8:30 as opposed to 8:00 and below as I would have had it. So under that system I would be running less weeks, six days a week as opposed to seven, and I'd be capping off at about 60mpw as opposed to 90.
With all honesty, the whole issue of what to/not to do has made me really depressed. This next year's going to be my senior year and I'm striving really hard to go after qualifying for the State Meet. So yeah, any constructive input at all would be appreciated.
-John