Is this a good 5k schedule for someone trying to break 16 minutes?

That's a solid enough plan for breaking 16. However I think it can be improved:

You are increasing both mileage and pace from week to week. This is not ideal. Increasing mileage and pace together is breeding ground for injury, and even if you don't get injured you're still halting your aerobic development moreso than it needs to be.

If I were you, I'd first cut down the mileage of your non-long runs, and elminate the rest day, and just make it another easy daily run.I'd rather see you hit it like so:

11

5

5

8

5

6

5

(47 miles)

14

5

6

9

6

7

6

(54) miles

18

6

7

10

7

8

7

(63 miles)

So during those 3 weeks I outlined, cut out the 3x1600's, and also do it all at 7 minute pace or slower. You'll notice that you have now achieved a peak of 63 miles a week with actually LESS chance of injury and MORE aerobic development than you would have before! But here's the great thing, now your body will be fully ready for you to stay at around 63 miles a week, now what you do is stay around this mileagek, and start knocking the pace down on your daily runs gradually each week (making sure to never cross into anaerobic territory).

You don't need the intervals or any anaerobic work really until your team practices start, and judging by most american h.s. coaches they'll have you doing plenty of it. You will be in amazing shape coming into this, and the longevity of your season will be extended much further than it would before because of how much larger your aerobic base will be. Your aerobic training during the summer is actually the largest determinent of how you will do in a given xc season believe it or not. The other stuff is still important, but the most import part is to get the mileage under your built in a smart and effective way.

Most Americans forget the importance of mileage, but the principles I've outlined here have been followed by kiwis and kenyans for years and the results have spoken for themselves.

Good luck!

my guess is you want to break 16 during cross season. So i would'nt actually be doing that type of workouts this early in the year being doing tempos instead of the mile repeats but if its how your team does it then okay if it works for you.I like scheduling my running out too but i would'nt focus on a set pace either for your easy days just focus more on making sure its easy if it happens to be 6:30s one day great if its 7:10s okay your bodys being sluggish needs a little extra to recover. It defiantly looks like your willing to put in the work for it hopefully it works out for you good luck.

I have the shorter 800 time but i have a 19 min 5k haha. I've been doing a lot of interval training at the pace i want.

I wonder if it would help you more to cut back a little on distance and add a second speed day each week for a tempo run a goal pace.

I like to use Smart Coach on the Runners World website to design my training schedules. There is also tons of great articles, too.

Here's the link:

http://www.runnersworld.com/cda/smartcoach

Also, cut back on mileage every third week or so to give your body a little rest, so you aren't injured / burned out my cross-country season.