I am increasing mileage from 55 to 60 and putting in some cross training work as well. Doing just LT and tempo runs until august then starting interval type workouts. Will I realistically be able to run 15:45 on a flat 5k course this season with this approach?
Not likely at all. The fitness required to 15:45 is far more than you seem to think
Sub 16? wrote:
I am increasing mileage from 55 to 60 and putting in some cross training work as well. Doing just LT and tempo runs until august then starting interval type workouts. Will I realistically be able to run 15:45 on a flat 5k course this season with this approach?
You run 55 mpw for a 9:55 3200? I hope you’re female because otherwise it’s a terrible time
Definitely possible. Good luck on the XC season.
During HS, there is usually a one-time big improvement during HS, from one year to the next, due to physical maturation and an accumulation of training. It typically occurs during the Sophomore to Junior years. If you’ve already experienced it, it won’t happen again.
Kinda disappointed in these responses so far, do better LRC.
You can absolutely make that improvement. I am unsure if it is the most likely outcome, but that type of improvement is not at all unheard of. Train smart and load up on easy miles, LT, and tempo, most importantly stay healthy and don't burn out, and you'll be good. Going from running 2 miles at 4:57 to 3.11 at 5:02ish is an improvement to be sure, but nothing nuts. I didn't do anything special my junior to senior year summer and I made a pretty similar if not slightly larger leap. If you're an endurance type, you might be able to get close to breaking 16 right now with only a little bit of 5k-specific training, so 15:45 is not at all absurd.
Yeah. Ran 4:57 1600 pr at the end of my season and then went 15:20s. Slight increase of mileage from 50 to 60. If you can't get sub-16 might consider quitting. Or just keep plugging away.