Sub 15

High School Running

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7 years ago 05/28/2016 8:35am EDT

Hey guys, I have a huge goal this cross country season of sub 15. It's been a goal since freshman year and I am willing to work for it.

Previous PR's:

Freshman Year:

5k: 17:18

3200: 9:51

1600: 4:34

Sophomore Year:

5k: 15:42

3200: 9:20

1600: 4:28

Junior Year:

5k (injured all summer): 15:21

3200: 9:15 (indoor pr; was injured for outdoor)

1600: 4:27

By my prs and progressions through the years do you guys think sub 15 is even possible?

I know I need to stay healthy so I am taking extra precautions to ensure I will be healthy for my senior year.

I was wondering if anyone had any training tips for me this summer?

Im already doing tempo and progression runs several times a week

7 years ago 05/28/2016 9:02am EDT

re: BigDreamer

7 years ago 05/28/2016 11:01am EDT

re: BigDreamer

Your 1600 is weak. Why? What are your 400 and 800 prs?

Also seems a little early to be doing tempos, but that's just me.

Make sure you do your strides and work on that speed a little. You can only force so much water through narrow pipes.

7 years ago 05/28/2016 1:46pm EDT

re: BigDreamer

Best of luck to you!

On mileage, you can safely increase your mileage 10-15 miles per week each year, both for peak mileage and the year round average. Unless you're particularly injury prone, most HS kids can get to a 70-80 peak and a 60 average by their senior year. But this varies by individual and listen to your body.

Do the majority of your mileage on soft surfaces (grass, dirt, gravel, etc). Stay off the roads.

Do what feels comfortable, but a 9:15 3200 guy can probably do "most" of their easy mileage in the 7:00 to 6:15 range (always starting at 7 or slower). The morning recovery runs may be 7:00 to even 8:00.

For June and July, I would focus mostly on mileage. Do strides after each run (4-8 x 100 at mile pace or slightly faster with full rest, maybe some form drills beforehand). One lung run each week (20-23% of weekly mileage). 1-2 moderate days each week, rotating the following: 6-10 miles at 60-45 seconds slower than 5k pace, 3-5 miles at 40-25 seconds slower than 5k pace, 8-12 miles over very hilly terrain with the flats and downhills at 6:00 pace and tempo effort on the uphill.

In August focus more on tempo runs and maintain the mileage.

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