What times should I shoot for this outdoor season?

It seems like you definitely need to work on your endurance when looking at your 400 and 800 times. If you're a freshman, 59.6 is not bad at all for the 400. If you can get in some miles (without any additional speed) you should be able to hit around 2:15 for the 800.

It's tough to answer your question about what times to expect because I have no clue what type of training you were utilizing to hit your PR's from last year. If you were hitting 30 mpw around 8 flat pace last year, you should probably expect times to only be slightly faster. However, if you were running 10 mpw last week, you should see drastic improvements.

Based on what I can see, however, I would focus more on endurance training than speed training. For instance, instead of doing 8 x 200 at your 400 pace, you could shoot for 3 x 800 at your 2 mile pace. Small modifications like that will help you to live up to your potential at longer distances

First of all, THANK YOU for your input as it is very appreciated! Now for last year I ran all those times in the first meet and consequentially quick the Jr high program along with almost the entire team. In other words, those prs are off of very little training (not even 10mpw). This is my first season of consistent hard training and I want to make sure I do it right.

buuump

good luck brah.

That's a good 400 time for an 8th grader.

Shoot for 54 and 2:10 in the 800 mate

Honestly, if you want to do the BEST you can possibly do this season you need to up the mileage.

Running 30mpw isn't bad as long as you feel good and fresh. If so, then you need to up the mileage. Your coach is right about running in the morning,even if your not doing much in the first place, it helps you when you want to build mileage over the summer.

Anyway, I thought I'd share some of my $.02.

Maybe the 100/200 is where you belong. What kind of 200 can you run?

not good...

sprinterboymaybe wrote:

Maybe the 100/200 is where you belong. What kind of 200 can you run?

I'll run a 32 on Saturday so I'll let you guys know how it goes and ask more questions if I have any.

Okay, so I ran an 11:28 2-mile today with pretty good conditions for a race. I'm thinking I can break 11 this year if I continue to increase the mileage. Tomorrow ima do an 8 mile long run and soon throw in a weekly tempo/fartlek workout. Do you think I could breach sub 11 or even go for sub 10:45 by the end of April/early June?

ima bump this thread again because it worked last time. Any thoughts?

Your 11:28 shows you aren't far from where you were for xc but you still have work to do. My traditional thinking that I've used with all of my athletes gives reason to believe you can break 11 minutes but it would mean for you to step up the training.

By your previous posts, it sounds like you have measurable control over your training which is good since your coming here for advice to make it better. I would recommend for you to keep learning and work hard and do what's best for your body and long term...

btw how'd that 8 mile run go?