440hopeful

High School Running

8 years ago 11/28/2015 11:42pm EST

last year as a freshman I ran 5:00/10:58

this year in xc i probably was around 10:45 shape. I ran about 35 mpw early season and about 20 mpw in late season(rough ending)

if I build up to 50-55 mpw in 6 runs without injury do you think 4:40 is a realistic goal by the end of spring? if not, what would be a realistic goal?

i haven't done this high of mileage before but I think I can handle it. i took a full two week break from running and just started today. tips are appreciated, as our coach doesn't tell us stuff such as what to pace our distance runs.

8 years ago 11/29/2015 12:59am EST

re: is 4:40 too much of a stretch?

Going from 35 mpw at your peak this past season up to 55 mpw this coming season seems like too big of a jump. I'd suggest aiming for 45 to 50 at your peak this coming season.

As to your question, being a year older and with another year of training makes 4:40 seem like a reasonable goal.

As far as the pace for your base runs, slower than 7 minute pace for sure, maybe 730 pace is about right. As you get faster, your runs can/should get faster as well.

Also if you feel your coach isn't giving you enough info, just ask him/her.

8 years ago 12/03/2015 10:15am EST

re: is 4:40 too much of a stretch?

Im a senior now, my current prs are 4:20 and 9:28 junior year and my senior year of xc i ran 14:37 for three miles. My freshman year I ran 10:37 and 4:58 my sophomore year i ran 9:58 and 4:32, i was doing about 20-35 miles going into my sophomore year. its for sure possible, depending on how hard you trained your freshman year and how "built" you are now, i was a late bloomer and hit growth spurts all the way from freshman year to now, was 5'1 my freshman year and now im 6'1. My coach also undertrained me freshman/sophomore year, she knew i would be a decent runner and didnt want to peak me my younger years as some people do really good earlier and not so good junior/senior year. Stick your head into it and dont get injured and i would say if you got into the right race you could 100% get it!

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