5k training 15yr old needs sub 16 advice

Want to do it by Xmas time, here you go:

12 weeks- general fitness

4 weeks - hill phase

5 week- peaking part one

5 week- peaking part two

General fitness- 12 weeks. mostly low intensity, focus on building up the amount of running you are doing. Main workouts should be steady state runs and fartlek as often as you feel. Strides every 2-3 days.

4 weeks transition- adding 2-3 hill circuits per week.

5 weeks peaking part one- replacing the hill work with 2-3 track sessions.

5 weeks peaking part two- 2-3 times a week do time trials and sharpening work i.e. 100 on 100 off for 2 miles or 200 on 200 off for 5k. The off part shouldn't be slow. You should still be moving. And time trials, you can replace this with races.

26 weeks until Christmas...

assuming you are coming off a season:

4 weeks: rest (3-5 days) and + start running easy mileage again. 45 miles by the 4th week.

8-10 weeks: get STRONG. carefully bump up to 55 miles per week (not all at once). Base work,

Mon - easy

Tues - Workout

Wed - medium-long (8-10mi)

Thu - easy

Fri - Workout

Sat - easy

Sun - long (10-12)

Tuesday workout alternate between 20-30min tempo or fartlek (things like 3on/3off x 5). Friday workout can be hill repeats (200-400m length), or cruise intervals. Shoot for 5mi of work at tempo pace with short rest (1min) between reps. 1000m-2000m length repeats. After the tuesday and/or the friday workout, add 6-8x 200m at mile pace. Alternatively, a couple times during this phase you could throw in 12x1min on/off at 5k pace with jog rest.

4-6 weeks: get ready to RACE. keep the tempo or fartlek on Tuesdays. Fridays turn to intervals. Shoot for 4-6k worth of work at 3k/5k pace. 400-1200 length reps. Good rest 2-3mins between reps. add 200s or 400s at mile pace at the end for speed. Mix up the distances; can be just 5x1k + 5x200... or ladders up or down like 2x(1200/600/300).

4-6 weeks: Tuesdays alternate between shorter 20min tempos and 5k paced workouts like described in the last phase. Fridays go for 1500m paced stuff. 2-4k worth of work. Interval lengths 200m to 600m. Stuff like 2x600/400/300/200 at mile pace. Moderate rest between (1-2mins)

Thank you for your advice, I’ll give it a go