17:25 5k pr to a sub 16 performance in one year?

High School Running High School Training

9 years ago 07/08/2014 10:01am EDT

i started running halfway through the xc season my freshman year, with a pr of 19:47 and pr's in the 800 1600 and 3200 during the track season were 2:20, 5:02 and 10:56, sophomore year after a weak summer of 10-15 mpw, i ran a pr of 17:25 for a 5k at the end of the season, my first meet of the winter track season i ran pr's of 2:14 in the 800 and 4:57 in the 1600 less then a week later i acquired multiple injuries including plantar fasciitis and tendinitis in my achilles, i missed a whole month of training i didnt improve on those times the entire winter track season,spring track came around and now i was having problems with my shins so i missed training again, about halfway through the spring track season i got back on track with my training, (yet i was very unmotivated and considered quitting track) and posted pr's of 2:09 and 4:48 i am hoping to really start getting serious about my running and injury prevention. any thoughts on if a sub 16 performance is actually possible? any input will be appreciated

9 years ago 07/08/2014 10:18am EDT

re: dbacigalupi

If you are serious about injury prevention, you will not ask if sub 16 is possible.

Training is about consistency. Consistency only happens when you NEVER do too much on any given day. Thinking about 16 motivates you to nearly ALWAYS do to much nearly every day.

Look up Summer of Malmo. First you have to train enough in the summer so that when the real training starts on September 1 you can benefit. Run every day like you are trying to run 18:00 but do it every day without fail. When you join the team in the fall, team training will take care of the harder training to break 17:00, 16:30 or whatever you are destined to run.

9 years ago 07/08/2014 10:50am EDT

re: "<P}_Y*VB6911

Thanks for the input, my coach is expecting a 16:15 of me by the end of the season but i always want to go beyond his expectations, which is most likely why i kept injuring myself lol

9 years ago 07/08/2014 11:33am EDT

re: dbacigalupi

Yes. I went from an 18:17 freshman yr to 16:25 sophomore year. U can't look at everything in life analytically. There are 2 many factors to try and analyze every little thing. Sub 16 is definitely attainable. Dream a little bit. Believing and expectancy are huge. Dream big, do the little things, train smart and you will surprise yourself.

9 years ago 07/08/2014 12:50pm EDT

re: Improvement

Oddly I actually went from 17:26 to 15:56 in about a year so pretty similar to your question.

Take your time and try to build mileage and consistent training as the previous posters suggested.

I lopped off about a minute in one race before which I ran eight weeks with an average of about 60 mpw with a peak in the 70s and moderate workouts (e.g. 4*mile in an eight minute cycle at 5:30, 5:20 5:19, 5:19). Then ran two taper weeks with my last workout being (2 miles at tempo + 2 x 800 in 5:35s and 2:24).

Hope that helps!

9 years ago 07/08/2014 3:31pm EDT

re: dbacigalupi

dont be a b****, you wont get anywhere running 10-15 miles a week. and you wont get anywhere if you take breaks everytime something hurts. push your limits kid. try running 50 miles a week all summer. as for injury prevention, 3 times a week run 20min barefoot on grass. prevents shin splints and builds strong arches.

9 years ago 07/08/2014 3:32pm EDT

re: dbacigalupi

17:25 guys usually don't crack 16. This is just averages, but keep that in mind.

9 years ago 07/08/2014 6:03pm EDT

re: dbacigalupi

I doubled my mileage from 25 MPW to 50 MPW and jumped from 17:03 to 15:55.

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17:25 5k pr to a sub 16 performance in one year?

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