Hi I'm a grade 11 male runner and REALLY want to qualify for provincials in cross ountry I ran a 27:30 on next years 7km qualifying course(I'm Canadian). But I'll need a 24:xx to qualify. I know I could 27:0x right now. I'm wondering if its possible to improve that much over 1 year.
Extra Info:
I improved my 5km pb from last year (22:11) to a 19:01 this summer. I ran 6km in 27:27 last year. I plan to make a solid base this winter malmo style but doubles will be replaced with xtraining (xc skiing, swimming, alpine skiing, karate etc.) I'll peak at 85km (53miles).Then ill do track training and it'll end in early june. Then ill put in a solid malmo summer in with lots of mileage. This year i burned out just at the last race I did too many workouts, too fast and not enough base. My coach suggested i do something like above. i eat quite healthy, warm up before and cool dowm after tempo runs and workouts. I have pretty good form as well.