i ran 18:40 in 5k on no training
i wanna run sub 4:40, 10:00, 2:05 cAN I do it please reply
i ran 18:40 in 5k on no training
i wanna run sub 4:40, 10:00, 2:05 cAN I do it please reply
nope, you're trash and have no talent
80% of the guys on my team were running 16 minute 5ks off of like 10 miles per week
Maybe next year or the year after that. Certainly not this year.
Only time will tell. I have seen more dramatic improvements than that. Stay with it and keep hope alive.
whatisthisim12 wrote:
nope, you're trash and have no talent
80% of the guys on my team were running 16 minute 5ks off of like 10 miles per week
bulshit
20mpw for a 15:48 on a fast course for me
brendan wrote:
i ran 18:40 in 5k on no training
i wanna run sub 4:40, 10:00, 2:05 cAN I do it please reply
2:05 is our school record for freshmen. I believe 4:36 is the fastest a 9th grader has ever run at my school. Interestingly, the 2:05 runner was in my class and he got into pot and never ran again, not even as a sophomore.
The 4:36 kid was more recent and he ran XC and track for four years and he got down to ~4:30 as a senior. WE thought he would take down the school record FOR SURE of 1:54.7 and 4:15.8 since he had 3 yrs to go 20 seconds. We thought he would threaten the 3200m record of 9:12 ... but he never even broke 9:50. He was all talent and he had most of the talent he would ever get by 9th grade. He was a little guy who did not look mature in 9th grade, so we thought he was definitely going to keep rolling ... but he trained lightly in season and not at all out of season. So he never went anywhere.
I ran 10:03 as a soph, then 9:56 and 9:50 ... I had run 16:40 (and three other sub-17:00s) in XC the previous Fall. So, it is possible to hit those times, and those times are reasonably equivalent, but I think they will be "A Bridge Too Far" for this season.
I would shoot for 2:12/4:59/10:40 ... if you beat these easily then great, but you don't have much reason to expect 10:00 from an 18:40 5k.
As far as training goes, what the guy above said is about right.
2 weeks:
no running - do other sports, hang out with your friends, you are NOT going to be able to see them much except on weekends now for 4 years. Class 8-3, practice 3-5 every day until 2013.
1 week -
M - 2 mi
T - 3 mi
W - 2 mi
Th- 3 mi
F - off or other sports
Sa- 5 mi
Su- 6 mi
You can put the OFF day wherever you want, but I recommend you take one, I didn't and it hurt me. It can be M, W, or F but I would keep training the other days. You have more time to run and rest on weekends, and Tues/Thur are for longer/harder runs.
Build from there. Whatever you are comfortable with, say you think you can handle 35 mpw. I used to do track club winter races on Saturdays (I live in the North) where they had "training" races of 3-10 miles mostly, one 25k the first week of december. I didn't do them every Saturday though.
rest of Winter -
M - 4-5 mi easy + weights
T - 6-7 mi hard
W - 4-5 mi easy + 5-10 x 100m + weights
Th- 6-7 mi of fartlek ( 5 min WU, 1/2/3/2/1 w/1 min easy x 3, 5 min CD) OR make it up ... 15 x 1:00on/1:00off, 3:00on/3:00off for 30 min., :30 fast/:30 easy (think 1600 pace for this one)
F - off or other sports + weights
Sa- 5 mi easy + 5-10 x 100m or a club race if you have them.
Su- 8 mi at medium effort
1)
There is no magic formula, but unless you can eat miles like candy, you will tire out beyond 40-50 mpw, especially if you run 5-6 days per week. If you start gunning for 40, 50 or 60 mpw you are going to get sick of it fast. 12 weeks of consistent 30 mi weeks is BETTER than 50, 35, 30, 12, 0, 10, 15, 22 ...
2)
It just seems to work to run longer/harder one day (Tue/Thur/Sun) and shorter/easier the next (Mon/Wed/Fri/Sat). Don't run faster than 5k race pace, except on your strides and for short periods during fartlek. Keep it to 10 mi/race pace on hard days and EASY pace on easy days.
3)
Stay off the track until March. You will get the itch to race indoors (I did) but save that for next winter. If you can run with your teammates A LOT that is good, but try to TRAIN together and do your weights together and NOT RACE your runs -- this is destructive and it usually takes mature runners (sometimes 10th or 11th grade) to realize this and stop racing each other.
MI kid from the 80s wrote:
brendan wrote:i ran 18:40 in 5k on no training
i wanna run sub 4:40, 10:00, 2:05 cAN I do it please reply
2:05 is our school record for freshmen. I believe 4:36 is the fastest a 9th grader has ever run at my school. Interestingly, the 2:05 runner was in my class and he got into pot and never ran again, not even as a sophomore.
The 4:36 kid was more recent and he ran XC and track for four years and he got down to ~4:30 as a senior. WE thought he would take down the school record FOR SURE of 1:54.7 and 4:15.8 since he had 3 yrs to go 20 seconds. We thought he would threaten the 3200m record of 9:12 ... but he never even broke 9:50. He was all talent and he had most of the talent he would ever get by 9th grade. He was a little guy who did not look mature in 9th grade, so we thought he was definitely going to keep rolling ... but he trained lightly in season and not at all out of season. So he never went anywhere.
I ran 10:03 as a soph, then 9:56 and 9:50 ... I had run 16:40 (and three other sub-17:00s) in XC the previous Fall. So, it is possible to hit those times, and those times are reasonably equivalent, but I think they will be "A Bridge Too Far" for this season.
I would shoot for 2:12/4:59/10:40 ... if you beat these easily then great, but you don't have much reason to expect 10:00 from an 18:40 5k.
As far as training goes, what the guy above said is about right.
2 weeks:
no running - do other sports, hang out with your friends, you are NOT going to be able to see them much except on weekends now for 4 years. Class 8-3, practice 3-5 every day until 2013.
1 week -
M - 2 mi
T - 3 mi
W - 2 mi
Th- 3 mi
F - off or other sports
Sa- 5 mi
Su- 6 mi
You can put the OFF day wherever you want, but I recommend you take one, I didn't and it hurt me. It can be M, W, or F but I would keep training the other days. You have more time to run and rest on weekends, and Tues/Thur are for longer/harder runs.
Build from there. Whatever you are comfortable with, say you think you can handle 35 mpw. I used to do track club winter races on Saturdays (I live in the North) where they had "training" races of 3-10 miles mostly, one 25k the first week of december. I didn't do them every Saturday though.
rest of Winter -
M - 4-5 mi easy + weights
T - 6-7 mi hard
W - 4-5 mi easy + 5-10 x 100m + weights
Th- 6-7 mi of fartlek ( 5 min WU, 1/2/3/2/1 w/1 min easy x 3, 5 min CD) OR make it up ... 15 x 1:00on/1:00off, 3:00on/3:00off for 30 min., :30 fast/:30 easy (think 1600 pace for this one)
F - off or other sports + weights
Sa- 5 mi easy + 5-10 x 100m or a club race if you have them.
Su- 8 mi at medium effort
1)
There is no magic formula, but unless you can eat miles like candy, you will tire out beyond 40-50 mpw, especially if you run 5-6 days per week. If you start gunning for 40, 50 or 60 mpw you are going to get sick of it fast. 12 weeks of consistent 30 mi weeks is BETTER than 50, 35, 30, 12, 0, 10, 15, 22 ...
2)
It just seems to work to run longer/harder one day (Tue/Thur/Sun) and shorter/easier the next (Mon/Wed/Fri/Sat). Don't run faster than 5k race pace, except on your strides and for short periods during fartlek. Keep it to 10 mi/race pace on hard days and EASY pace on easy days.
3)
Stay off the track until March. You will get the itch to race indoors (I did) but save that for next winter. If you can run with your teammates A LOT that is good, but try to TRAIN together and do your weights together and NOT RACE your runs -- this is destructive and it usually takes mature runners (sometimes 10th or 11th grade) to realize this and stop racing each other.
thanks for the help
MI kid from the 80s wrote:
brendan wrote:
i ran 18:40 in 5k on no training
i wanna run sub 4:40, 10:00, 2:05 cAN I do it please reply
2:05 is our school record for freshmen. I believe 4:36 is the fastest a 9th grader has ever run at my school. Interestingly, the 2:05 runner was in my class and he got into pot and never ran again, not even as a sophomore.
The 4:36 kid was more recent and he ran XC and track for four years and he got down to ~4:30 as a senior. WE thought he would take down the school record FOR SURE of 1:54.7 and 4:15.8 since he had 3 yrs to go 20 seconds. We thought he would threaten the 3200m record of 9:12 ... but he never even broke 9:50. He was all talent and he had most of the talent he would ever get by 9th grade. He was a little guy who did not look mature in 9th grade, so we thought he was definitely going to keep rolling ... but he trained lightly in season and not at all out of season. So he never went anywhere.
I ran 10:03 as a soph, then 9:56 and 9:50 ... I had run 16:40 (and three other sub-17:00s) in XC the previous Fall. So, it is possible to hit those times, and those times are reasonably equivalent, but I think they will be "A Bridge Too Far" for this season.
I would shoot for 2:12/4:59/10:40 ... if you beat these easily then great, but you don't have much reason to expect 10:00 from an 18:40 5k.
As far as training goes, what the guy above said is about right.
2 weeks:
no running - do other sports, hang out with your friends, you are NOT going to be able to see them much except on weekends now for 4 years. Class 8-3, practice 3-5 every day until 2013.
1 week -
M - 2 mi
T - 3 mi
W - 2 mi
Th- 3 mi
F - off or other sports
Sa- 5 mi
Su- 6 mi
You can put the OFF day wherever you want, but I recommend you take one, I didn't and it hurt me. It can be M, W, or F but I would keep training the other days. You have more time to run and rest on weekends, and Tues/Thur are for longer/harder runs.
Build from there. Whatever you are comfortable with, say you think you can handle 35 mpw. I used to do track club winter races on Saturdays (I live in the North) where they had "training" races of 3-10 miles mostly, one 25k the first week of december. I didn't do them every Saturday though.
rest of Winter -
M - 4-5 mi easy + weights
T - 6-7 mi hard
W - 4-5 mi easy + 5-10 x 100m + weights
Th- 6-7 mi of fartlek ( 5 min WU, 1/2/3/2/1 w/1 min easy x 3, 5 min CD) OR make it up ... 15 x 1:00on/1:00off, 3:00on/3:00off for 30 min., :30 fast/:30 easy (think 1600 pace for this one)
F - off or other sports + weights
Sa- 5 mi easy + 5-10 x 100m or a club race if you have them.
Su- 8 mi at medium effort
1)
There is no magic formula, but unless you can eat miles like candy, you will tire out beyond 40-50 mpw, especially if you run 5-6 days per week. If you start gunning for 40, 50 or 60 mpw you are going to get sick of it fast. 12 weeks of consistent 30 mi weeks is BETTER than 50, 35, 30, 12, 0, 10, 15, 22 ...
2)
It just seems to work to run longer/harder one day (Tue/Thur/Sun) and shorter/easier the next (Mon/Wed/Fri/Sat). Don't run faster than 5k race pace, except on your strides and for short periods during fartlek. Keep it to 10 mi/race pace on hard days and EASY pace on easy days space waves.
3)
Stay off the track until March. You will get the itch to race indoors (I did) but save that for next winter. If you can run with your teammates A LOT that is good, but try to TRAIN together and do your weights together and NOT RACE your runs -- this is destructive and it usually takes mature runners (sometimes 10th or 11th grade) to realize this and stop racing each other.
Thank bro!