Sub 18?

yes lol its possible

Ok let me ask you then is it probable?

Go out 5:45-5:50 you will do better

That's some really strong improvement over the course of one season, over 3 minutes in a 5K (if the courses are accurate and similar, of course). You've got a couple of races just 30 seconds over your goal, so, yeah, with some rest and tapering, you've got a good shot at sub-18. Aim for even splits.

But there's also a chance that you've hit a plateau, and that you'll run in the 18's again. That's not bad at all as a way to end your season. In what sense do you need to break 18:00? Good luck with your race.

How long is a season?

Make sure you go through the 800 in no faster than 2:55. Yes, you will be behind. Do not panic, run through the mile in 5:50, passing a few to get there.

During the second mile pass some more, as long as you get to 2 miles in 11:35 to 11:40 it doesn't matter if you had to run around a few guys.

Running 2 miles in 11:35 by running 5:50 and 5:45 will NOT feel easier than running it in 5:35 and then 6:00 like you have been doing. However, you will have more energy for the last 1.1 miles. Run the last 1.1 HARD, it should take 6:2X.

If you do 6:24 or better, most likely you will reach your goal. Good luck

I don't quite know why I want to break 18 its just been my goal for a lone time now. I did track in 2016 and I have been running to achieve sub 18 for the longest time now. I think it would be an excellent way to end the season and go out with a bang. People on this forum are saying that I should run 5:45 the 1st mile or go out a lot slower then I usually do. At school everyone says on the XC team to go out like I usually do and hang on like I have at previous meets.

October 20th is my last meet

pleb_runner wrote:

People on this forum are saying that I should run 5:45 the 1st mile or go out a lot slower then I usually do. At school everyone says on the XC team to go out like I usually do and hang on like I have at previous meets.

The guys on your team are wonderful people, but they have limited experience. They assume going out fast and hanging on is how to run fast times, because 99.9% of HS runners do that in XC. It's what you do in your first race as a freshman and every race after that, and once a year or so it leads to good results because you've grown some more and gotten more fit.

There's a lot wrong with your average LRC poster, but collectively they have much more racing experience than the guys on your team. And what the long experience of many people tells them is that the best chance of a fast time comes with more even splits and keeping your first mile under control.

Running mile #1 hard means running miles #2 and #3 fatigued with your form falling apart and your HR maxed out - and a lot slower. Running mile #1 in control means you can run mile #2 strong and still in control, with good form and all your energy systems functioning and your body not trying to shut itself down, setting you up to run mile #3 hard.

Alright man I'm going to trust you and go out around 5:45 to 5:50 I'm going to go fast for the first 100 meters though because the course kind of like funnels in of that makes sense and I don't want to be boxed in. I want to see a 11:30 at the 2 mile mark. 3rd mile I will try to run 6 minutes and the last .1 I'm going all out. With 600 to go I'm going to start to pick up the pace. But I just found out there is a ton of hills and the course goes down to like 2 people wide on the trails so that will be difficult but oh well.

How did your season go this year? Did you meet your goals?