As of my Junior Year in high school My 5k PR (Including hills) was a 16:06. That would be 5:11min/mile, this was a huge step-up for me coming from a pr of 19:00 sophomore year. Below if a list of data to represent my growth as a runner from Freshmen - Junior year (Current Year):
Keep in mind all these times are off the same course, and this course was very hilly
Freshmen: 20:57
Sophomore 18:59
Junior 17:09
This is roughly 2 minutes off each year. As summer time rolls in I always work hard adding up mileage doing roughly 5-6 miles a day going into my sophomore year, to 8-9miles a day with tempo runs going into my Jr year. It seems I am able to drop my time massive amounts just due to adding more mileage, but i have a goal set for my senior year. That is to qualify either Footlocker nationals or Nike Cross Nationals. To do that I need to become comfortable maintaining a 4:50-5miniute per mile pace as currently im average 5:30's with the exception of my pr @ 5:11's. My Question Is: What training do I need to implement into this coming summer to get my average pace around the 5 minute mile and below. My track times are very unclear as I have not raced yet but my guess is by the end of this track season I should have the following Pr's : 4:20 1500m or below, and around 9:10 3000m. Again it is extremely hard trying to judge track times until later in the season. Anything such as Mileage, track work outs, and tempo-run length would be much appreciated! Special Thanks to all who replay back!