I am a junior in high school and during my sophomore year I ran 5:18/11:10. I am looking to get to around 4:55/10:55, ideally I would like to achieve both. But is there one that I have a better chance at running? I run around 35-40 mpw.
I am a junior in high school and during my sophomore year I ran 5:18/11:10. I am looking to get to around 4:55/10:55, ideally I would like to achieve both. But is there one that I have a better chance at running? I run around 35-40 mpw.
XC times?
18:29 for the 5k. 10:58 for a 3k
Your 1600 and 3200 are pretty comparable right now. But it's always easier to develop endurance than speed in my opinion, so you can probably make bigger jumps in your 3200. Your mileage is decent, but you'll get better by simply adding a little more volume and keeping everything else the same. Running 45-50 mpw would be a reasonable increase that you can handle this January/February before you start to increase the intensity in track season.
Also make sure you're doing some general strength training and core workouts, this will help keep you from being injured and help your top speed at the end of races, among other things.