What type of shape does this workout put me in

I think you raced your 5 x 1k workout and will pay for it shortly.

Regarding your question, information about how fast you ran the 3 mile or Sunken Meadow last year would make our estimates of your improvement better.

What should I be doing for these then? My coach wanted me to go around those times but this is his first time coaching cross country so outside advice would be appreciated. Last year I ran a 17:50 5K at goddard park (check the speed rating http://ri.milesplit.com/venues/5842 ) at the brown unniversity invitational. At sunken meadow they had a new 5k course last year and I ran 19:08 (may have actually been slightly longer than a 5k). This year they are back to the old course. As you can see I wasn't very good last year and I have come a long way since then.

LD wrote:

I bumped my mileage about to about 60mpw and have been holding it there and have been really putting in a lot of hard work.

LOL. There's your problem, junior. 60 not gonna cut it.

Not sure what that is not going to cut, but any advice I am willing to take into consideration

Also if I have been running 60mpw and you think I should be running more, is it safe to do so during the season without any long term negative effects that would stop me from peaking at the end of the season? Any other advice to get me faster is also welcome

If you were to rest up right now and run a 3200m or a 1600m, I bet you would run about:

9:45

4:36

w****** r***

You have come a long way since last year and 60 mpw is fine but do not taper mileage below 50 mpw, just taper the length of workouts.

Spring of 2015 you can do your 5 x 1k that way but it would be much better if you ran 3:06, 3:05, 3:03, 3:00 and 2:58.

This fall, thinking you ran it on a track, start with a 3:40 then count down to 3:30 for the last one but run 200m in 1:00 between the 1ks.

[quote]

You have come a long way since last year and 60 mpw is fine but do not taper mileage below 50 mpw, just taper the length of workouts.

Spring of 2015 you can do your 5 x 1k that way but it would be much better if you ran 3:06, 3:05, 3:03, 3:00 and 2:58.

This fall, thinking you ran it on a track, start with a 3:40 then count down to 3:30 for the last one but run 200m in 1:00 between the 1ks.

So basically go with 5K pace? That pace does seem slow (especially after today's workout) but I know I should have a strong emphasis on aerobic development for cross country.

If we do mile repeats what pace should I be doing those at?

Was the workout on the track, roads, or on an xc course?

Looking back at my training logs, I ran 5x1250 on the grass averaging 3:53 with 2:30 rest (right around 3:05 pace for 1000). Then a little over two weeks later I ran 15:43 for a 5k on the roads. The following spring, I ran 3:55 for 1500 (so maybe 4:12 for 1600).

However, I was doing more mileage than you are currently doing, and I think I was probably a little more comfortable in that workout.

My suggestions are:

Hammer the races, not the workouts.

Get plenty of sleep.

Run easy on your easy runs.

Aim for 16:20 or so this fall, then get a good base over the winter. While you may or may not be in PR shape for 1600 now, you could certainly be under 4:20 in the spring.

It was a track workout unfortunately, and I was not very comfortable at some points. Thanks for the tips

LD wrote:

If we do mile repeats what pace should I be doing those at?

5xmile on 8 minute sendoff starting a little slower than 5k pace and finishing a little faster than 5k pace.

you were a bit all over the place on those 1k reps even with pretty long rest. i agree with the guy who said you probably raced it and will pay for it later. i would imagine your 5k pace is about 3:10/km putting you around 15:45 on the flat.

What should I be running for 1k's then if we do that distance again