Last year my prs were 4:30 and 10:10, and 17:00 in the 5k, it was my first year, after some good summer work i ran 15:45 in the 5k.
This year my goals are 4:17 and 9:29--sub 10
my winter trainings gana be 1 workout a week, starting at 45mpw and moving up to 75.--Ill be doing strides also after easier runs
Just wanted to pass this by some people, cuz my coach said it sounded good but hes really new (only 2nd year of coaching)
Any suggestions, and how realistic are my goals?
You have very little endurance. In high school I ran a 4:42 in the mile, but was able to run a 9:46 in the 2 mile. I would recommend on pushing your mile down to sub 4:20, maybe trying out a few 800's for speed, but if you want to be good at the longer distances you have to run 50+ miles at a decent clip.
Which is exactly what he said he was going to do....
try to get one long (but easy) run per week...that is a good way to build endurance (which is an important component for getting your speed to last for 2 miles).
you do that, and big time improvements will come.
How far? sometimes it helps to go by time and just try to add 5-10 min per week...also realize that there is nothing wrong with that tired feeling you get on these long runs - that simply means you are now pushing to the edge of your endurance (which is what you want). Over time what used to be a long run will be feel much easier.
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