2k plan

Question
Hi Al, I have a question regarding a good 2k plan for breaking 7min on my 2k. My current PR is a 7:16 but I know that I have the strength to break 7 right now, it's a mental barrier more than anything. Just for reference, my 10k pr is at a 1:55 split I'm 5ft 7in, male, and 138lbs. Any help with a good 2k plan would be appreciated. Thanks, oh and I'm a sophomore in high school

Answer
Hi Sam: Lowering 16 seconds when you are a novice is one thing.  But when you reach your peak, it's not quite that easy to drop that much time.  While you will need to hone your carsiovascular base with 6Ks and 10Ks, you want to do pieces where you are at a 1:45 split.  I would do workouts consisting 6 x 500m @ 1:45 with 1-min rests in between.  It's a good one for the mental side as well as physical as the rests are short.  From there, try 4 x 1k @ 3:30 with 2 minutes in between.  If you can maintain a 7:00 pace during these pieces, you will be ready for a 2K at 7:00.   

You might also want to increase your bodyweight with 5-10 lbs of muscle.  The extra weight will help your 2K time.

Good Luck/AP