I am a 16 year old female and I really want to run a sub 20 5k by the end of the summer September 10. My current PR is 21.50 but that was over a year ago. I would like to run between 35-40 miles a week. Does anyone have any training ideas? Thanks!
I am a 16 year old female and I really want to run a sub 20 5k by the end of the summer September 10. My current PR is 21.50 but that was over a year ago. I would like to run between 35-40 miles a week. Does anyone have any training ideas? Thanks!
What has your training been looking like for the past 3 months?
For me, an ideal base training cycle by the end of August would look like:
-60 to 80mpw
-1 tempo and 1 fartlek each week
-1 long run of about 25% of your weekly mileage
-run maybe 45 seconds slower per mile than you would during your XC season training runs, but run your tempo and fartleks close to your XC season runs
Read Summer of Malmo
http://www.bunnhill.com/BobHodge/rtp3.htm
The trick is to get your miles in and do the workouts of the Summer of Malmo so you are ready for the heavy training of XC season.
1. If you haven't already, build up to goal mileage.
2. Each week have one long run, one tempo (I'd say 20 minutes), and one fartlek.
3. 8 weeks out from race switch the fartlek to a hill workout, alternare longer hills with short steep ones (on a weekly basis).
4. Start sharpening 4 weeks out from race. Drop mileage 25%, switch hill workout to intervals (maybe 4x1000 with 75 second rest at race pace or faster. Could do one faster workout, like 10x400 at 3000 pace). You can use races to finish sharpening leading up to your final race.
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