After a disappointing track season where I didn't achieve my goal of sub 5(however I did go sub 11 in the 3200 which was my other goal), I want to improve a lot over the summer. Is the best way to improve just running a lot of long tempo runs and distance runs?
also do my times correspond with each other?
800: 2.24(not my event, did it for fun at the last meet)
1600: 5.04
3200: 10.57
5k road race: 18.09(took first mile way too fast)
Honestly, the single most helpful thing someone of your age can do this summer is to get enough sleep. Go to bed "today" (before midnight) every single night, weekends included. Consciously aim to get up at about the same time every day (again, weekends included), and to make each night's total sleep about 45min more than you're used to. Get away from the TV/computer not later than an hour before bedtime--those screens and their light have a stimulating effect that reduces the quality of your sleep.
And you're going to need that sleep anyway, because my other recommendation is that you find the Summer of Malmo (use this site's Search function, or Google) and follow it. Adapt it for your personal situation--don't make crazy jumps in weekly mileage, but rather build up gradually and steadily from wherever you are at present--but keep in mind that successful training is a *combination* of stress AND RECOVERY.
It's been wisely observed that "a year of growth beats two years of coaching," and for no one is that more true than the typical 14- or 15-year old male. And almost all your growth (which includes a lot more than just getting taller) takes place when you're asleep.
Good luck. Please keep us posted (maybe by bumping this thread periodically) on how your summer is going.
Do you think you are the first one to ask this question on here?
It has been asked today, yesterday, everyday last week and most days for the last year.
Search for Summer of Malmo on here and start actually running once or twice every day.
You sound almost exactly like me. Just finished up freshman year, sucked in XC, track ran 2:21, 5:07, 10:59. A training plan that is awesome and everyone will recommend is Summer of Malmo but me personally am just going to try to hit 50-60 mpw in singles with a tempo run and a speed workout (w/full recovery between reps) each week and some lifting.