I'm a junior in high school and my track coaches don't know much about distance, so I have been trying to run on my own training plan. I recently started doing Jack Daniels' "Gold Elite Plan" because I completed his "Blue Advanced Plan" over my sophomore-junior summer, and it increased my 5K PR from 20:52 to 18:58. I am hoping that the elite plan can give me a similar time improvement, but I would like to get some opinions on it.
Currently this is the workout for the first 4 weeks of the 16-week plan:
Day 1 - 75 E pace (1 or 2 runs)
Day 2 - 20 min E pace, 10 x (400m R pace with 3 min E pace to recover), 10 min E pace
Day 3 - 60 min E pace, 6 strides
Day 4 - Rest or repeat day 3
Day 5 - 20 min E pace, 6 strides, 20 min T pace, 6 strides
Day 6 - 60 min E pace
Day 7 - 120 min E pace
Today, I ran a 19:05 in a local 5K race, which gives me a VDOT score of 52.6. These would be the training paces based on that:
E: 07:56 - 08:23
M: 6:58
T: 6:34
I: 6:03
R: 5:39