Help me work to break my school record.

First off do you run on the weekends. Secondly how many miles would you say you average a week if less than 40 try to build up to 50 if at 50 try to get to 60, but no more at least for highschool. I would probably guess you have to do more miles.

Well right now I'm in track season, I probably only get about 15-20 miles a week. Our coach gives us lots of speed workouts.

What are your PR's in track and if you consider your self a distance runner than 15 to 20 miles a week is not going to cut it.

Thats just what my coach gives me, I know it isnt a lot :/ xc season is usually around 30-40. But PR's in track are:

Mile: 5:13

2 Mile: 11:37

800: 2:18

Not the best I know, I'm still working to get better.

You are going to have to get your mile down to 4:58 to 5 minutes your 800 to 2:07 and 2 mile to 10:40 if you want to have a chance at breaking 16:37 for 5k in XC. Like I said before you have to run more miles.

Top Runner wrote:

What are your PR's in track and if you consider your self a distance runner than 15 to 20 miles a week is not going to cut it.

Maybe I'm wrong, but he's got time to ramp up the miles over the summer.

But, yeah, those times got to come down and the volume up. OP, please be careful here as they are not the same thing. You don't just add miles and your times fall.

I don't know if running has summer workout programs for high schoolers in your general area, but it's worth checking out. That would address some of your summer motivational issues.

Dude, by the time i was your age i had already broken 10:40 by my sophomore year, then got to 10:18 and 4:45 in track. My senior year was my big leap which i ran a 4:26, 1:59, and 9:45. You sound like a pusssay that won't do it. Guess what?!?!? Champions run all day every day, they even run during the summer, so get off your Ass and go run.

Luke Thomas,

I kinda wish I took steroids for high school track.

That being said.

http://www.jintanilabs.cc

Blast Testerone Ethanate 1000mgs a week for the whole XC season

Run 300mgs of Tren Ace last 4 weeks.

1mg of armidex every other day.

I was asking for advice, not your arrogance. Obviously I'm not as gifted as others, and havent also been the most determined. But now I am, and I just want advice. You were no help to me.

Didn't you have another thread about this yesterday? where did that go?

Anyways, can your parents afford $150/month to get you a private coach? A private coach can coach you individually via email/phone call week by week and make sure that you develop as well as possible. And it would be a much better alternative than asking people on letsrun.

Kid, didn't listen to that clown!!! I'll do the same for $75/month and you can use the money you safe to buy crack or whatever.

At least for the next 5 weeks, do this:

Saturday: Run 10 miles

Sunday: Run 10 miles.

Pace doesn't matter on these. You don't say how fast you go on your Monday run, but you should run these weekend 10 milers slower than that. If you can determine pace somehow during the run, don't go any faster than 8:30/mile. It's just time on your feet. Do them on a soft surface if at all possible. Make sure you're stretching and get some core work in. These are beneficial, I've found:

https://vimeo.com/4752171

Once May rolls around report back here. We can change things up a bit as the more important meets get closer. But for now, as others have said, the most important thing you can do is to run more miles.

I was like you once. Young, eager, dreamed big, had the world in the palm of my hands...then I found LetsRun. TURN BACK WHILE YOU CAN!!!! Stay far away from the forums. Learn from my experience!!!!!!!

You have been warned

Discount Dave Trainer & Such wrote:

Kid, didn't listen to that clown!!! I'll do the same for $75/month and you can use the money you safe to buy crack or whatever.

I'll coach you for $50/month

the most simple and effective way to improve (from where your at in performance) is to increase mileage. I would double your 4 mile days to 8 mile and Friday sat sun to 10. - fri easy, sat medium or noticeably faster than fri, and sunday easy

Your summer plan should be this: get in as much easy mileage as you can reasonably handle. Doubles are good if you have the time; you probably have the time. Do a little faster running to keep up your speed, but no hard anaerobic stuff. Depending on your build, it might also benefit you to do some strength training -- stick to bodyweight exercises.

Here's some reading for you.

http://www.bunnhill.com/bobhodge/rtp3.htm

http://www.letsrun.com/forum/flat_read.php?thread=1936989

http://www.bunnhill.com/bobhodge/BaseTraining.htm

agc5k wrote:

Discount Dave Trainer & Such wrote:

Kid, didn't listen to that clown!!! I'll do the same for $75/month and you can use the money you safe to buy crack or whatever.

I'll coach you for $50/month

Back off jive turkey!

Listen kid, I'll coach you for $49.99/month and I'll throw in some used compression socks for free.

Listen to the people who told you to up your mileage over the summer. Both your training and your times Indicate you are undertrained. Quite frankly, you should be proud you've come as far as you have on 30-40 miles a week during cross.

You'll need to run more miles. Tempo runs will help. Speed work is not what you need right now.