I ran a 16:34 5k this last season, I know it's a hard goal.. . But Ive seen a guy from my league go from 16:36 to 15:22.. I'd settle for a similar time but would prefer lower..
I'm going to be a senior next year and really hoping to have the chance to run in college dont overpronate or anything and aren't injury prone.
This is my schedule so far.. Feedback is greatly apreciated!
1- Long run 12 miles, increase every 3 weeks. + X4 200m strides
2-(am) 3 mile tempo (pm) X3 mile repeats at 5:15, work down to 5:05 3 minute break
3- (AM) 3 mile tempo, (pm) 5 mile tempo both at sub 5:45 pace work down to 530 pace.
4- Long run, same as 1, + 4 hills
5-(am) 3 mile tempo, + X4 200m strides or day off.
6-(am) 6 mile fartleck 1min steady, 1 min fast. (pm) 5 mile tempo
7- long run same as 1 and 4.
(1-7= mon-sun)
prepared to ice massage and ice bath after double days.