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First off, my name is Brett Reath, I'm 16...5'9 and looking to break 18 next year in Cross Country
This previous Summer before my Sophomore year I ran on average about 30 miles a week, First 5k of the year was 21:31..finished the season not so great with a 20:02..I had been getting sick, stricken with ankle rolls that happened over and over, but anyway this up and coming season i hope to change it.
I am looking for a 5k Running Plan for this summer that will work me up to a 19:00 5k by August, I am going to run Track, currently in Basketball season.
I have the determination and desire to run hard and work ethic to put in the miles..
Looking to start out running 30-36 miles a week, 6 days a week, and build upon that.
Any comments or advice would certainly help
Your feedback is greatly appreciated!
Go to the Runner's World site at runnersworld.com. Then follow the trail on training to the 5K training area.
also check halhigdon.com but why do you want to peak in early august before the XC season? my .02 build a solid endurance base over the summer lots of long slow miles (w/ the occasional tempo/speedwork to keep the fast twitch muscles) then start working speed work late in the summer to get you ready to peak during the race season.
goals for 2011:
break 19minutes for 5k
break 2:42 for olympic triathlon probably Anthracite olympic
break 3:16 for marathon ( a long shot but it's fun putting yourself out there)
Good luck to ya... I mean this sincerely! At one time (MANY moons ago) I, too, was looking to slice time off my 5K times as a high school CC runner. I only wish that I would have had websites that shared training tips as they do today! Back in the day, I just ran BUNCHES of easy distance runs in the summer, then worked on speed as the season approached... Hmmm... sounds strangely familiar to some of the advice you've already received...
Good luck with the coming CC season!
Get this book and read it--"Run Faster from the 5k to the Marathon"
Cut and paste this link for a quick review: http://runcolo.com/blog/run-faster-brad-hudson/