I would like to receive some input for my running program for my next cross country season. Last year my best was a 18:08 5k. It was the first year I was doing cross country.
I like running and want to get better at it. I would like to run sub-17 next year.
I am fine with having to work hard to get there. I will put in the mileage required. I need some guidance though.
What should I do in the summer while preparing for cross country. If I want to get to sub-17 what should my 5k running program look like?
Thanks in advance for answering my question.
Answer by Dominique:
Hi there,
Thanks for your question about your 5k running program.
I think that you should spend the majority of your summer building your base. So, lots of easy runs and long runs. Mileage is what is important. Maybe one tempo run per week, but miles, miles, miles is what is really important.
It takes at least three, four years to fully build that base, so considering this is only going to be your second year, you should really concentrate on base running.
It is hard to get any more specific regarding mileage as that is pretty personal and needs to be built up over time. Start where you are at the moment and build it up slowly but surely. You can accomplish a lot over a number of months!
Closer to, and in the racing season you would still keep on doing easy + long runs, but then speed work becomes more important, more tempos, but a lot of intervals as well.
Hope this helps.
Kind regards, Dominique
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