17:25 5k pr to a sub 16 performance in one year?

If you are serious about injury prevention, you will not ask if sub 16 is possible.

Training is about consistency. Consistency only happens when you NEVER do too much on any given day. Thinking about 16 motivates you to nearly ALWAYS do to much nearly every day.

Look up Summer of Malmo. First you have to train enough in the summer so that when the real training starts on September 1 you can benefit. Run every day like you are trying to run 18:00 but do it every day without fail. When you join the team in the fall, team training will take care of the harder training to break 17:00, 16:30 or whatever you are destined to run.

Thanks for the input, my coach is expecting a 16:15 of me by the end of the season but i always want to go beyond his expectations, which is most likely why i kept injuring myself lol

Yes. I went from an 18:17 freshman yr to 16:25 sophomore year. U can't look at everything in life analytically. There are 2 many factors to try and analyze every little thing. Sub 16 is definitely attainable. Dream a little bit. Believing and expectancy are huge. Dream big, do the little things, train smart and you will surprise yourself.

Oddly I actually went from 17:26 to 15:56 in about a year so pretty similar to your question.

Take your time and try to build mileage and consistent training as the previous posters suggested.

I lopped off about a minute in one race before which I ran eight weeks with an average of about 60 mpw with a peak in the 70s and moderate workouts (e.g. 4*mile in an eight minute cycle at 5:30, 5:20 5:19, 5:19). Then ran two taper weeks with my last workout being (2 miles at tempo + 2 x 800 in 5:35s and 2:24).

Hope that helps!

dont be a b****, you wont get anywhere running 10-15 miles a week. and you wont get anywhere if you take breaks everytime something hurts. push your limits kid. try running 50 miles a week all summer. as for injury prevention, 3 times a week run 20min barefoot on grass. prevents shin splints and builds strong arches.

17:25 guys usually don't crack 16. This is just averages, but keep that in mind.

I doubled my mileage from 25 MPW to 50 MPW and jumped from 17:03 to 15:55.