Here's my summer training plan I am 16 male. My current 5k is 19:53 I would like to be at 20:30 by the end of summer and goal for the end o xc is 19:00
Mon: 8 mile run AM
Tues: 5 mile run AM
Wes: 4 miles hard AM
2 miles jogging PM
Thurs: long warm-up sprints easy 3 20 minutes stretching
Fri: 2 miles 6x200m hills mile cool down
Sat: speed work AM
2-4 miles depending on how much speed work PM
Sun: rest or pool running
Total: 33-36 miles