Can I go sub 15 in a 5k?

You've got the tools. You're close or already there. 4xmile should be sub 4:50 with 400 jog. But slower depending on the terrain you're training on. Those daily training run paces seem a little too fast to maintain the entire season to the end of November. Injuries pop up without backing off on your easier days. Also staleness and mental fatigue as training becomes more of a grind after a few months.

hard days hard but in control, easy days stay easy. Don't be a slave to your daily training paces. As your workout intensity increases your easy effort should stay easy.

Good luck and keep us updated.

I see nothing that indicates you can run sub 15 for 5k XC.

Some people train and some people strain.

If this is your first year of HS XC, what have you run in track?

SLOW DOWN ON YOUR RECOVERY DAYS!!!!!! run alone, run with the girls team, run with a dog, whatever it takes. those morning runs and recovery days are for just that - recovery. even if you are in sub 15 shape, you aren't recovering at 640ish pace. PLEASE READ THE WEJO PIECE "WHY I SUCKED IN COLLEGE."

don't worry about what time you can or can't run, stay healthy, don't do anything stupid and be ready to race to help the team. good luck.

elite high school runner wrote:

Saturday: 3 mile warm up, 4 mile tempo( 5:10, 5:07, 5:07, 5:02), 4 mile cool down

Considering you ran under 15:50 in a tempo, I'd expect you could at least be very low 15's on whatever surface you ran that on.

that 4mi tempo alone proves to me you could run sub 15 on the right course on the right day (unless that was a race effort)

I've got you right at 15 flat (on track / roads) but with a wide variance. Too wide frankly, I blame my model. Given that CIF courses are track flat and fast, I think you can get close. Good Luck!

http://www.runaugur.com/workouts/1824

Run Augur

I always PRd at SAC. Remember that it's short (I'm assuming it hasn't changed...?). Focus on the hills, the first mile is very easy and short, you should be under 5 and relaxed. The back side between after the second hill is where you have to move, make sure someone gives you times prior to the last hill.

I can say that you definitely have a logical shot at cracking 15 minutes on a decently quick course. I think your training is right on point, now it's just up to racing, and keeping the training consistent, which I don't think should be a problem considering you said your team is a national caliber team. I figure your coach has it set out on the DOs, and DON'Ts.

'I haven't yet because my coach, wants to keep me as the team's secret weapon when CIF comes by.'

Secret weapon!

Complete BS if you are good enough at running you will win

Answer no- you have not raced enough

Question - why do American's care about times on a xc course which can vary massively. It's a rhetorical question

I call bullsh*t.

Anyone that can casually run a 1:23 HM en route to a 15 miler in training does not need the advice of LetsRun.com

From your training, sub 15 certainly seems like a possibility under perfect conditions. Your recovery days seem fast, which greatly increases your injury risk as the season goes on.

Story time! The best high school runner in Nebraska recently ran 15:17 to break the school record and the course record on his district's most popular course. He runs 70+ miles per week, and all his easy runs are at 5:45 pace. He suffers from multiple stress fractures or reactions a year and has to miss weeks of training. If he slowed down his easy days to help avoid injury, I'm certain he would be sub 15 by now.

Keep training hard, but especially training smart, and you will run sub 15.

I'm with this guy. You're running way too hard on your easy days. Also what's your 5k best this year?

My PR for the 5k is 20:10...

I did a workout, 1200x4 at about 4:09 pace. Then, after about 5 minutes of rest, 20X200 at around 39 seconds each. Granted, I kept up with a 19:40 guy during this workout.

My predicted 5k time was 14:46..........

Thank's

Run Augur wrote:

I've got you right at 15 flat (on track / roads) but with a wide variance. Too wide frankly, I blame my model. Given that CIF courses are track flat and fast, I think you can get close. Good Luck!

http://www.runaugur.com/workouts/1824

Run Augur

Hi Augur, I am a little unsure on your training calculator. It is a great idea but I just entered a session of 18 200m reps I did the other day and it predicted 12:47!

Did I do something wrong perhaps?

Who cares? Until you do it, you're just another kid with potential and aspirations. Bill Parcells described potential as "Ain't done nothing yet".

Go out and run it instead of trying to get strangers to convince you that you can.

Cos whether you think can or you can't, you're right