What do you think of my training plan? (Highschool Senior) (Want to run 15:00 3 Mile)

My advice is just to train hard everyday and see where it takes you

A key element missing from your posted training plan is the time set aside for your academic pursuits. Remember, the primary focus of your schooling years should be academics. Running is a diversion not a focus. Academics, my good lad, is where the answer lies. The man that masters academia masters life. Remember these words of wisdom and you will be ahead of your peers.

You're wecome.

I appreciate your response however I am set to be my classes valedictorian and am taking plenty of challenging ap classes

Mcar5 wrote:

I appreciate your response however I am set to be my classes valedictorian and am taking plenty of challenging ap classes

Hey there brainiac please review your statement and correct the error regarding classes vs class for the valedictorian statement. This should be an embarrassment for a man of your lofty academic standing.

You, my good lad, appear to be a buffoon.

Where are you going to college, fine sir?

Some thoughts:

1. I see no point in doing runs of 2 miles, like you did on the 20th (unless you're strapped for time). Try to do as much of your running in singles as possible.

whoops

anywhooo

2. Unless you plan to take a day off by design, don't skip out on running just because you're busy or tired. Staying consistent, even when you've got other stuff going on and your run might suffer a bit, is key in my opinion. The track gods will reward you, so to speak.

3. It's good that you're keeping your training volume at the amount you are. My first thought would be to suggest that you just run more mileage. But given that you're in high school, you shouldn't do more than 70 in my opinion

4. That being said, don't be afraid to flirt with the 60's!

5. Consider doing a longer long run without worrying so much about pace. If 10 is your longest, based on this snapshot of your training, consider bumping that up to 12 (yea, skip 11 if you can do 10 at 6:30).

6. I've been in your shoes when it comes to setting goals. In XC in high school, my goal was to improve by a minute in the 5k every year. I succeeded (granted I was not as talented as you are to begin with) until my senior year. I had similar experiences in college.

I set goals with this thought in mind: "If you shoot for the stars, you'll still land on the moon." Also, I think it's better to fail at excellence than to achieve mediocrity. So go for it! I think goals need to be ambitious, yet not unreasonable. I know it sometimes seems logical to shoot for round numbers, or to try and eclipse the next minute barrier. Going from 15:30 to 15:00 might sound manageable, but don't expect any senior magic to happen, it's all on you.

So all that being said, I'd bet you could definitely run 15:10-15:20, but 15:00 is going to be a stretch. I just think that without running a substantial amount of more miles (which I wouldn't recommend doing in HS) your goal cannot be a sure thing.

Any running is better than no running and many people would advise him to keep doubling. It's found that exercising twice a day is better than once and 40 minutes is the optimum amount of time for your body in order to develop hgh etc. after that your levels don't get much higher. This is how brother colm in Kenya trains his athletes. Multiple sessions of 35-40 minutes a day. Of course one long run a week is always suggested.

To the original poster training looks good. You will probably reach your goal as Hs kids tend to improve year after year even with similar training as they are still developing. Training is pretty simple.