Ran ~30 mpw over the summer
2 mile tempos @6:15 pace
most runs @7:45
Mile PR from spring track: 5:30
junior in hs, female
Ran ~30 mpw over the summer
2 mile tempos @6:15 pace
most runs @7:45
Mile PR from spring track: 5:30
junior in hs, female
19:20
20 flat
19:20 ish. Girl on my team runs those paces and opened up in 19:30 on a tough course. I opened in a 19:00 running the same easy run pace as you bit 6:20 tempo. I was running 50mpw though
Had my opener this morning. Finished first in 20:00 (frustrating to be so close to sub-20 yet not).
run0000000 wrote:
Had my opener this morning. Finished first in 20:00 (frustrating to be so close to sub-20 yet not).
Your welcome.
How many mow should I be doing to improve further? I'm thinking around 35-40
run0000000 wrote:
How many mow should I be doing to improve further? I'm thinking around 35-40
Right now, you should be peaking at no more than 35. Summer/winter is the time to really amp up your mileage. Now that you're racing frequently, you definitely shouldn't try to raise your mileage. But for track and senior XC, try to get up to 40-50 mpw and see what happens!
Work on getting your mile time below ,5 mins without sacrificing mileage. Will take all year but say you only get down to 5:10 you will be close to 19 for 5km trsck.
30 + seconds is a lot. My original goal is just under 5 for 1500 as I think I lack some speed and am better at the 3k.
Raced a few days ago and PR'ed with a 19:34. Tough course too.
run0000000 wrote:
Raced a few days ago and PR'ed with a 19:34. Tough course too.
It was 2.8 miles.
GPS'ed it and it was actually a little long, troll.
Expert 4A Coach wrote:
run0000000 wrote:Had my opener this morning. Finished first in 20:00 (frustrating to be so close to sub-20 yet not).
Your welcome.
You're**
You're welcome.
The summer is really when you should be upping mileage and testing the waters like that. At this point in the season, I wouldn't change what you are doing too much and would let your workouts and races get you in the shape you need to break 19:00.
We don't care!!!