How do I improve my 5k times?

Question

I'm a seasoned runner, have been running for 5 years now and consistantly run about 5:50 to 5:56 per mile for the 5k. I would like to do a 16:15 by the end of the year and I'm willing to do whatever it takes. Currently I run a mix of halfs, marathons, 5ks and 10ks. I do speedwork variations, anything from 1600s to 400s. I am running about 30 to 45 miles per week right now.

Answer 1

I would think to make a scedUal for a week maybe:

monday?tuesday- run a long distance (7 miles) and then the next day 6 miles. These two days more for conditioning than speed.

wednesday?thursday- maybe run 5-5 and a half miles in between a jog and a fast pace. Next day do 4 to 4 and a half miles the same.

Friday-run 3 miles at a very pace

Saturday-Run only one mile but if you run that fast, do it amost as a sprint

Sunday- Run the whole 5K and really push yourself.

*If you need to take a break once a week, put that in

_Hope this helps!

Answer 2

ok so i've now been giving this same answer for like five ?'s...i have a workout program over the summer that is 6-7 days a week from late june to mid-august (when most teams start practice...it is an excellent program that balances mileage and speed so you can get your max performance out of your body during a race and if you ever need a break you can always replace one of the long easy run days w/ an off day...unfortunately as it is an extensive plan and it is typed up in a series of word documents...if you are interested feel free to contact me through my answers page and i can send them to you...if any1 else reading this is also interested please don't hesitate to contact me as this is a program designed from the beginner all the way up to the most seasoned running veteran...and let me tell ya it shaved off three min of my 5k pr (now an 18:01) and has trained three state championship high school xc teams in the last 5 years

i noticed you added me as a contact...does this mean your interested...if so please email me through my page so i can send you the workouts as i said before i can't post them here