My son would like to try to qualify for the middle school state meet which takes place in mid May. He turned 13 in December and is in 7th grade. The qualify standard for the 1600 for 7th grade boys in his division is 5:13.
His experience: Loves to run but isn't super serious about it. He was on the XC team at his middle school where they averaged about 10-12 miles per week from September through end of October. In November he didn't run much during the week, maybe twice per week, but ran two 5Ks, one at the beginning of November and one at the end. His best 5K time is 19:09. He runs about twice per week now that's cold, snowy, and icy outside. He probably runs anywhere from 3 to 5 miles each time he goes out. So, averaging about 8 miles per week.
Last week, he ran a timed mile on an indoor track (10 lap/mile) in a basement. His time for the mile was 5:34, which I believe would translate to a 5:32 1600m. Do you think it's realistic, if he were to start slowly running more beginning at the end of February/beginning of March, for him to improve his time to meet the qualifying standard? Will running outside on a 4 lap track make an immediate difference? If so, any idea how much?
Thank you. I know he'll appreciate the answers of all of you experienced high school runners!