5k, 1600, 3200, 800 goals?

I has similar PR's mr freshman year with a bit faster 5k and 3200, I think that the 800 is easily within reach. The 1600 and 3200 are a little ambitious, but I'm sure if you train properly, you can go sub 10:24 and sub 4:48. The 5k is probably out of range, I would focus on trying to go sub 18 early in the season and see how it goes, four minutes to cut off is a little much, especially because you only ran an 11:50 (I know you only ran it once, but runners near me who run sub 17's often run under 10:30 3200's the year before

Shoot for sub 17:30, sub 10:30, sub 4:50 and 2:10. Run the 50mpw if you think you can handle it. Instead of doing a track workout over the summer, do a tempo run. Do strides on most days and do short, fast hill sprints (something like 6-8X8sec) 2-4 times a month. Be consistent. If you're consistent then you can definitely do it.

I echo what he said... I ran 10:40 as a freshman and then sophomore year ran 20:30 for 6K XC (16:57 or so according to McMillan). But this was after a lot of summer hard work and being more of a strength based runner. All this is to say that it's fine to have that kind of goal, but it'll be very hard to achieve the 5K goal over one summer, so don't do anything crazy like boosting your mileage a ton very quickly. The track ones look alright to me as you have a full year to develop and improve before then. Good luck!

Ethan1234567890 wrote:

I has similar PR's mr freshman year with a bit faster 5k and 3200, I think that the 800 is easily within reach. The 1600 and 3200 are a little ambitious, but I'm sure if you train properly, you can go sub 10:24 and sub 4:48. The 5k is probably out of range, I would focus on trying to go sub 18 early in the season and see how it goes, four minutes to cut off is a little much, especially because you only ran an 11:50 (I know you only ran it once, but runners near me who run sub 17's often run under 10:30 3200's the year before

Thanks for all of your advice guys! Just wondering why you got 4:48 and 10:24, interesting numbers.

Nick3828919 wrote:

Ethan1234567890 wrote:

I has similar PR's mr freshman year with a bit faster 5k and 3200, I think that the 800 is easily within reach. The 1600 and 3200 are a little ambitious, but I'm sure if you train properly, you can go sub 10:24 and sub 4:48. The 5k is probably out of range, I would focus on trying to go sub 18 early in the season and see how it goes, four minutes to cut off is a little much, especially because you only ran an 11:50 (I know you only ran it once, but runners near me who run sub 17's often run under 10:30 3200's the year before

Thanks for all of your advice guys! Just wondering why you got 4:48 and 10:24, interesting numbers.

Those numbers I came up with because of the simple splits, 4:48 is 1:12 400s and 36 200s, and 10:24 is 1:18 400's and 39 200's

It is definitely possible and i have seen greater improvements but even improving a 2-3 minutes in XC would be a huge success. If you ran 5:11 then you could probably of hit 5:40-50 pace at best for 3200 which is in the 11:20-11:40 range. 17:00 5k pace is sub 5:30 miles. Thats a huge improvement. I would have a goal of sub 18 for xc if you improve a lot and go from there. You say you want to run 50mpw? How much were you running before? You said one workout a week? What does that entail? The guide lines i do with my athletes is increase mileage by 10mpw each year as long as theres no injury issues etc (Example Fr 30mpw, soph 40mpw, jun 50mpw, sen 60mpw based on experience and background.) The summer starts with two weeks completely off and then building over 4-6 weeks to peak mileage and holding. The only workouts i have done with them is progression runs done by feel on the road and i encourage a few 5k road races in the summer fun an also to show that improving your aerobic side of things goes a long way and you dont need hard intervals year round to get better.

From your pr's you need both speed and distance work. The sub-17 goal is very ambitious, but can't ever be ruled out. Just follow the plan you choose and see where it takes you.

Good Luck brah