I am going into my senior year for track. My times are 15:34 5k (xc). 9:38 2 mile. What type of training will I have to run to be able to run sub 9:20 2 mile and get at that elite level. If you can give me tips and advice for my winter training that would be Great.
60-75 miles per week
Drills and strides after every run.
Lots of hard steady mileage over hills.
Lose 20 lbs
Grow 5 inches over the winter will guarantee you 14:30 and sub 9.
Not a good idea when we don't even know his weight and height.
Increase mileage and don't get injured.