Lower my 5k time by 2mins

Question
Hi my name is Neil
I went to state with my team last year and peaked at a 19:03 at regionals. I was wondering if it is plausible to run at least a 17:30 this coming crosscountry season. This season in track I ran a 11:13 3200 and a 5:20 mile. If this is reasonable can you please give me a workout for this coming summer also advice for weightlifting

Answer
Hi Neil
First i would skip the weights and go right with building a really powerful foundation since you don't have a lot of time and you want the most bang for the limited  time to be ready.Speed is endurance and strength in disguise.This phase is where all the muscular skelton mitochondria which are the power plants of the cell which supply most of the energy to the cell are strengthened and developed.I would spend 2 and a half months at this phase.I think 65 to 70 miles a week would probably do with 2 a day and 1 long run working up to 1hr.40min easy pace.After 3 weeks start including 1 fartlek workout of 45 minutes of 5min hard 2min recovery including hills if you can.At 6 weeks find a hill with a about a 15 % grade and work up to 20 times 200 meter repeats once a week.If you work this schedule to the end and gradually building intensity at controlled pace from the beginning to end you should be really ready for the real intense work with your coach when you get back to school.You do have a out side chance of reaching 17:30 but you have to be real focused on the day to day recovery of the hard work your going to be doing so you don't get injured.Great nutrition and great sleep is a necessity.Also add 500mg vit c to your 3 meals a day to enhance recovery of tissue,tendons,fascia.If you would like to discuss this over the phone your welcome to call any time Neil or just drop a line.Contact on my web site.

All the best

John