I am currently a sophomore in high school and have have ran a 4:16 mile this current track season so far. I was wondering what are some main aspects of the Tinman approach during the base phase going into this cross country season. I want to try to be running under 15 minutes for 5k throughout the season. I am doing 50-60 miles this summer as well (currently doing 40s).
What general runs would the average week hold based on the tinman approach? I was thinking about doing tinman tempo type of run on a hilly course frequently ( not more than once a week) then a long run each week. What other things should I incorporate into my training during my base phase?
Should I do runs with pick-ups during them (fartlek type runs) or hill workouts as well over the summer?