improve my 5K time by 5 min?

Question

if i run a 5k 2-3 times a week at race pace, and do a long run, tempo, speed and fartlek the other days, will my time improve (any amount) in 2 weeks, and eventually by 5 min by the end of the XC season (mid-october)

this is my 2nd year of 5 k races
my current pr is 28:09 or so, at the end of last season

Answer 1

if i run a 5k 2-3 times a week at race pace, and do a long run, tempo, speed and fartlek the other days, will my time improve (any amount) in 2 weeks, and eventually by 5 min by the end of the XC season (mid-october)
Additional Details
3 hours ago
this is my 2nd year of 5 k races
my current pr is 28:09 or so, at the end of last season
I would not recommend all that speed for XC especially in the beginning of the season. Try to build a base by running longer runs of 4-7 miles. The run should not be an all out workout. One of my coaches (who used to be a professional and now just trains professionals) says: let racing be for races. There is a time in practices were you will run fartlek, tempo and threshold runs and will have the chance to test your current limits, but that is not meant for every day.
Much has to do with body type, athletic ability, workout plan and most of all the mental drive. It is very possible to accomplish your goal. A girl that was on my high school team used to run around your times (I think mid 27s) and with good training and a lot of guts, she eventually got into the low 20s. There is also a guy on my college team who was running about 17:45 and after three months of training he was running in the high fifteens at the 5k mark with more to go (b/c college races are longer).

You should work up to running 2-2.5 times further than your race, so races feel like nothing. In college, my team and I sometimes run 3-4 times further than what we race (in one day). Of course we taper down at the end of the season, but I hope this gives you an idea of what kind of training gets good results.
There is speed workouts thrown in, but its usually during mid to end of the season. At the beginning of the season there are mostly endurance and recovery runs (the beginning speed you will get from hills that are in the middle of workouts). Don’t worry if your first few races are not what you expect b/c the championships of league or state is what you should focus on. That is when you should peak.

If you believe that you will do it then you are going to.
Im expecting the next post to be on how to go sub twenty.

Answer 2

Maybe, but doing the training you suggest I'd bet more on your having an injury or sickness before you get your times down by 5 minutes. YOu can't just run race pace every time out, then add hard workouts every day.

Rather I'd like you to do something like this:

Day 1- 3 miles easy
Day 2 - 10 x 100 on the track. Race the straights, recover on the turns
Day 3 - 2 miles easy
Day 4 - 4 miles easy
Day 5 - 10 x 100 on the track.
Day 6 - 2 miles easy
Day 7 - rest

Never forget - A day of rest is as good as a day of training.

Answer 3

Improve 5k Speed

Answer 4

5 minutes is alot of time in the 5k, if you were a beginner and times were in the high 20's then I would say you may if you get into shape, but if your times are 24 or below then 5 minutes is to much time to increase in that time period.

Answer 5

OBVIOUSLY, WHY WOULD YOU ASK!?!?!?!