Could I break 5 minutes?

High School Running Distance

7 years ago 05/01/2016 4:50pm EDT

I ran a 5:08 this past Friday in the mile coming from a 5:20 that Tuesday. I also run the 4x8 before the mile. My splits were 1:15, 1:18, 1:16, 1:17. I can run a 2:16 800m. I have three weeks and three saturday meets left. What time should I aim for week by week? Could I break 5 by the end of the season in 3 weeks? I am a freshman in HS.

For speed work, we have been doing 4x300m repeats @ 56-58 then 8x200 @ 38-39 (once a week). We also have been doing 40m sprints/build ups (1-2 times a week). We have been doing this for about 2-3 weeks. Now that Tuesday meets are done we will probably incorporate more speed work with Tuesday open again for workouts. The rest of the week are easy/recovery days and Saturdays are meets.

7 years ago 05/01/2016 6:04pm EDT

re: mmk28273

If you went from 5:20 to running 5:08 with a 4x800 on your legs, I'd say you have a shot at the 5min barrier by the end of the season. Those workouts aren't very good, though. The 300s should probably be faster to classify it as "speedwork," and those 200s seem like a waste of a workout. You're doing only eight of them slower than mile pace, so what's the point? That's basically jogging. I would try, if you can, to do some 400-600m repeats right at your mile pace with a total distance of 1-1.5 miles. 6x400m or 4x600m with 400m jog rest or 90sec standing rest are some good ones for the mile. Maybe tack on a few fast 200s afterwards for turnover too. But the main thing is that you need to get used to running between 70 and 75 seconds per lap. That pace should be dialed in and should feel like the most natural thing in the world, and the only way to do that is to run those paces in training. Good luck!

7 years ago 05/01/2016 6:52pm EDT

re: mmk28273

Your splits are great, about as good as you can get as a frosh. Try to go out in 75 (goal pace) and keep the hammer down for something like this:

First race - goal 5:05

75, 77, 77, 76 (all out !!)

Second race - goal 5:02

75, 76, 76, 75

Third race - goal 4:58

74, 75, 75, 74 - ALL OUT!!

I think with a 2:16 best you have the lactate capacity to go 4:58. I ran 4:50 as a frosh and I don't think I could have gone faster than 2:12-2:14.

I think you should shoot for 34-35 for your 200s. We did 10-16 and I was doing 32-34 and I was 4:50 / 10:20 level as a frosh.

Good Luck!!

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Could I break 5 minutes?

Of General Interest

This thread has already been deleted.

You have been subscribed.