Can I go sub 5 in the mile and sub 11 in the 2 mile by the end of the spring??

Stop focusing on mileage and focus on time spent running.

Second, double on you easy days.

Third, make your long run a hard tempo run.

Fourth make your Thurs tempo/progressive run a Fartlek run instead.

Fifth, add some short hill reps.

Breaking 5 in the mile is equivalent to breaking 10:40 in the 2-mile.

You just need more time running on your body. You don't need to do long runs to run faster in 5K and under. Make sure you hammer the workouts. That's what will get you under 5 minutes.

Good question, horsesh!t answers, only good bit in here was vegan's suggestion to run for time on your distance runs and the incorporation of short hill reps for power and speed

I'm in a similar situation but I'm not in high school, just a 20-something hobby jogger who wants to run a decent mile time in the next 4-5 months. (I'm in the 5:30's probably right now and want to get as close as possible to under 5)

Bump

Btw, your achedule looks decent, all I can say which you probably know but can't be overstated is that if you stay consistent you'll be virtually guaranteed to see substantial improvement

Moo Goo wrote:

You just need more time running on your body. You don't need to do long runs to run faster in 5K and under. Make sure you hammer the workouts. That's what will get you under 5 minutes.

dont listen to anything this guy just said.. lmao

That's not necessarily true. Could be true for some ppl tho

Sub11 is certainly possible. Sub 5 will depend on your speed more.

I went from a 6:16 as a freshman (I missed xc) to a 4:51 as a sophomore. My weekly mileage was only about 15-20, and our long run was no more than 3 miles. We did a lot of intervals, stuff like 5x800 at 2:30 pace 8x400 at 1:15 pace and some ladders. This worked well for me and the only thing i would add if i knew it then would be longer runs and more miles because at the end of the day my speed was fine, but my base was not.