First time I've ever ran a 5k I got 19mim. During track season I ran a 5:03mile. Over the summer I started running 30 plus miles per week with a pace of 6:50per mile. my goal is to run 16:59 during Xc season is it possible.
First time I've ever ran a 5k I got 19mim. During track season I ran a 5:03mile. Over the summer I started running 30 plus miles per week with a pace of 6:50per mile. my goal is to run 16:59 during Xc season is it possible.
If I'll be honest, going from 19 to 16:59 for 5k is a big gap, at least as far as I know.
Sure it's possible. Maybe not for you but it is possible.
Train hard. Train smart. And recover smarter.
That 6:50 pace is way too fast. Most runs should be around 7:30 to 8:00 pace. Running 6:50 will only get you injured. That being said, if you slow down some of those runs and add slowly build up more mileage, you could go sub-17. In xc, my state runs the 3 mile instead of 5k but as a freshman, I ran about 18:30 by the end of the year. That's the equivalent of about 19:15. In track I ran 4:45 in the 1600 and 10:46 in the 3200. Over the summer, I averaged about 35 mpw and ended xc with a 17:35 5k which converted to sub 17 for 3 miles. If you run 40mpw average at an easy pace with a tempo every week, you could go under 17 for a full 5k.