Dear LRC,
I am a high school freshman and I run about 55k-65k per week and I am in shape to run a sub 18 min 5k( based off of other race performances) Recently, I have been experimenting with Tinman style workouts. From what I have seen, you should include a warm up, the main CV portion of the workouts( 5x1k for me at the minute) , some flat fast striders, some hills striders and then a cool down.
In Tinmans articles he recommends warm ups and cool downs of no less than 15 mins with striders on top of this on cold days ( which it is at the minute where I am in the UK)
However when I have done this whole session it comes to about 15k-16k which is longer than my long run of 13-14k. This seems a bit extreme for a high school freshman. Surely my long run should be my longest run of the week.
However looking through this article
they seem to manage to condense all of this into 60 mins. How much warm up and cool down is really needed? Do you really need to do the hills and fast striders every time?
Basically, my question is, how do I condense a CV workout to help it fit into about 60 mins?
What would be an appropriate CV workout for an experienced high school freshman( I have been running for 4 years)?