I’m a rising ha JR. PR from last year was 15:35. Any training tips or advice would be amazing. This is for XC.
I’m a rising ha JR. PR from last year was 15:35. Any training tips or advice would be amazing. This is for XC.
If you've avoided long tempo work or just higher volume workouts, that's the next step for a good workout. In general you either need to be one of three things: stay consistent, do more, or go faster in training.
A guaranteed sub 15 @ 5 k would look like this for you:
M: 60 min easy 7 min mile pace
T: 12-20 x 400m @ 71-72 sec, rec 60-90 sec easy walking.
We: 50 min easy relaxed free pace
Th: Threshold intervals, total of 5-7 miles @ 5:15 mile pace, rec= wait easy walking back to 120 bpm pulse ( or 60% of MHR)
Fr: 50-60 min easy relaxed free pace
Sa: 70-80 min easy @ 7 min mile pace
Su: Day off
Try this and you will guaranteed run a sub 15 min 5 k
Good luck!
The Magician J.S 🇸🇪🧙🏼♂️🇸🇪Swedish world top online running coach.