I am a senior in high school, running cross country for a high school in northern Virginia. I currently have a 5K PR of 17:00 and, during the off-season, ran an average of 50 miles a week. What would you suggest as a good weekly plan for training, interval specifications included? Additionally, what are some useful speed work-outs (fartleks, intervals, tempos)? My coach, though very nice and easy to talk to, doesn't do a lot of high volume weekly mileage, or speed work.
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A place for participants to share personal training logs, as well as training plans and ideas. These discussions are open to runners of ALL levels.
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