Running with Anemia--Can I improve my 5k time by 2 minutes in a year?

Alright, I am a runner, who recently hit an 18:51. Last year I started at a 26:01, so I figured this would be relevant.

In my running journal(which I advise to make), I had recorded the workouts which seemed the most beneficial, and some tips:

1. Do core every night(or work up to it), it really improves your form, which improves efficiency, which improves speed

2. Do pushups every day. While they will hurt at first, you will eventually receive the same benefits as above

3. Hydration. While you might have read this a million times already, it is extremely important to improve your performance in workouts, which allows greater gains

4. Eat the right amount. At first I would eat a tiny bit to reduce cramps, and then I moved to healthy foods, but then I realized you need to eat bad foods every once in a while to increase energy, and a lot of it.

5. Stretch every morning and night. This is self explanatory, but the benefits are to increase blood flow to your muscles, which allows them to heal faster. This allows you to complete more difficult workouts.

6. Practice even and negative pacing on all runs. While this may not apply to you, my runs weren't very even until recently. Even and negative splits allow you to reduce lactic that is put into your legs, and make sure you have the best efficiency. Plus, it is more fun.

7. Practice a good kick. This goes with the above, but helps a lot when trying to set a new PR, because it makes your 19:59 turn into a faster time (When I broke 20 the first time, I ran it in 19:19)

Here are the workouts:

Long run, about 3 times a week. around 7:50-8:00 pace, mostly for recovery. 6-9 miles, typically 7

Steady state, about once every two weeks, 7:20-30 pace, building aerobic power, 4-7 miles, typically 7

Consistent speed workout, 12x400m with 400m jog recovery usually do them in about 85-87 seconds last two in about 83-84 seconds

Building Threshold pace, 6x800m with 400m jog recovery in around 2:55-3:00, last 2 in about 2:45-2:50

Really hard workouts, but I dont know why we do them:

The "SoCal"

800m

Mile

1200m

Mile

800m

MIle

Mile at 5k Race Pace

Note: Miles are at threshold pace, 800m and 1200m are at race pace. Equal time recovery, Ex: 6:00 mile=6:00 recovery

The "Michigan"

Mile

2000m

1200m

2000m

800m

2000m

400m all out!

Note: 2000's are done at threshold pace, all others done at race pace or faster.

Additionally, a recent one we did:

1x800m

8x400

1x800

2 minutes recovery after 800, then 1 minute recovery after 400s. All done at faster than 3 mile race pace, or in your case, sub 6 pace, so:

800-2:59

400-1:30s last 2 at 1:20-25

800-2:40( if you can handle it, don't injure yourself of course!)

-EGF

Additionally, I am 13, so this might be different for you, and I am on a team

What kind of iron pills are you taking? Suggest Hemme iron (animal) Pro Ferrin from amazon. Hemme iron is absorbed by different receptor in gut more readily. Or try Hemme Plex with added Vit C.

If you are a veg drink Floradix twice daily.

Good luck. It sucks getting over anemia but give it two to 3 months. And then get retested. A week is not enough to raise ferretin stores and low hemoglobin.