Summer Cross Country training help?

Question

Im a Junior in high school and this summer my goal is to run a 5k in low 17s or 16s. I need help with what kind of workouts and strength workouts I can do this summer to reach my goal. Can someone please give me alot of advice or some good websites i can go to.

THANKS

Answer 1

if your goal is that fast then don't be working on easy runs. your already  a pretty good runner i assume. push yourself don't run less than 3 miles a day. 6 days a week.minnimum.make sure to go on long runs. run a 10k everyonce in a while. and when you run the 5k keep ur average pace around a 20min. and on fast days aim for your fastest. it really depends on what your time is now though.

Answer 2

Do alot of long easy runs to get your cardio endurance up.  and once a week push it with a little shorter of a  run but hard.  Time yourself and try to improve.  Also keep your diet where it needs to be:)