summer training question (highschool girl)

Slow down your easy days. Download the vdot app and plug your PRs in to see what paces you should be running. The app says 8:19-8:49 for your 5k.

Work on core and injury prevention. Obviously do a long run every week, and do a tempo run every one to two weeks starting later in your training block. I already know someone will say to double every day. I wouldn't recommend that in general but especially not, knowing you are somewhat injury prone. Finally, just have fun, you don't need to peak until the end of the season.

Your times are not bad. And I think with a little bit of work, you could improve.

I would run 4-5 times per week And most of your runs should really be slow and easy. Lasting about 20-45 minutes.

I would also do some cross training such as pool running or cycling.

Google 7 minute scientific workout and do that 2 times per week after your runs.

Don’t go too hard. Do A few of the local road races as well. Enjoy your summer and happy training.

Coach Benny

Slow down

Work up to running about an hour a day six days a week

Be sure to do strides, drills, and core work

If you do a tempo run be sure to keep it at a COMFORTABLY fast effort