My Potential?

Oh, and the 4x400 was not actually 400m but 1/4 mile (on a flat old railroad bed).

What makes you think you're better at distance if you've never run a 2 mile or a 5k?

I'm not sure there's enough information provided here, however I will say one thing: The fact that you're able to maintain around the same pace with just 30 seconds rest between 400s is encouraging. It can mean one of two things: your conditioning isn't bad, or 80 seconds is VERY non-challenging for you. There's not much more to surmise from the paucity of information given. Time trial data for distances aside from the mile, as well as times from other workouts, would be useful.

Helpful Advice wrote:

What makes you think you're better at distance if you've never run a 2 mile or a 5k?

Honestly, I don't know. I'm 160lbs and 6', so I'm not small for a runner. I guess I enjoy running longer than short and fast. Although I haven't ever tried time trialing myself under 1 mile.

Yes, breaking 5 next (this school year) spring is a reasonable goal I'd say. I don't know how well the 400s translate, but I'm currently in about 5 minute shape and did 6 x 400 a few days ago at 1:10/rep, though with 2 minutes rest, so I guess it's reasonable to assume you are (or you were at least) in 5:20-5:25 shape.

As long as you've been experiencing somewhat steady time droppages/fitness increases, breaking 5 minutes by spring sounds perfectly reasonable, as long as you're committed to getting it down.

As far as a 5k time next fall:

Assuming you're in 5 minute shape by spring, and you train well over the summer, without injury, I think you could get down to low 17 minutes or better, based on personal experience (just ran my junior xc season, and have a somewhat similar training/running background to what you describe).

Nobody Knows wrote:

I'm not sure there's enough information provided here, however I will say one thing: The fact that you're able to maintain around the same pace with just 30 seconds rest between 400s is encouraging. It can mean one of two things: your conditioning isn't bad, or 80 seconds is VERY non-challenging for you. There's not much more to surmise from the paucity of information given. Time trial data for distances aside from the mile, as well as times from other workouts, would be useful.

I don't have much (any) recent time trial data. My fastest 3 miles is 19:50, but that was just a recent low-end tempo run. I could probably 5k comfortably @ 18:xx right now though. For all I know I'm a 100m guy (most likely not), but I sure haven't trained for that. I do most of my easy runs comfortably on a hilly circuit @ 7:30-8/mi (4+ miles).

spr400m wrote:

Yes, breaking 5 next (this school year) spring is a reasonable goal I'd say. I don't know how well the 400s translate, but I'm currently in about 5 minute shape and did 6 x 400 a few days ago at 1:10/rep, though with 2 minutes rest, so I guess it's reasonable to assume you are (or you were at least) in 5:20-5:25 shape.

As long as you've been experiencing somewhat steady time droppages/fitness increases, breaking 5 minutes by spring sounds perfectly reasonable, as long as you're committed to getting it down.

As far as a 5k time next fall:

Assuming you're in 5 minute shape by spring, and you train well over the summer, without injury, I think you could get down to low 17 minutes or better, based on personal experience (just ran my junior xc season, and have a somewhat similar training/running background to what you describe).

Yes, I have been experiencing big leaps in my (training) fitness and speed. I did some 1:15s but I faded on each rep with only 45sec rest to 1:20-1:25.

Just train consistently with real distance.

A sub-19 5k projects far, far better than a 5:48 mile for someone with your background. Do you have an indoor track club, group, or coach you can join?

If you train through winter and run an honest 45 mpw over the summer, you may improve 2 minutes. We do not know how you respond to real training, and many high schoolers have a major physical development around your age. These regularly reveal hidden talent.

You need sub-5 speed to run under 17, in all likelihood.

Maseraticat wrote:

Just train consistently with real distance.

A sub-19 5k projects far, far better than a 5:48 mile for someone with your background. Do you have an indoor track club, group, or coach you can join?

If you train through winter and run an honest 45 mpw over the summer, you may improve 2 minutes. We do not know how you respond to real training, and many high schoolers have a major physical development around your age. These regularly reveal hidden talent.

You need sub-5 speed to run under 17, in all likelihood.

The 5:48 mile was one year ago. No indoor track or group. But there is a coach I talk to for advice and such. I am mostly self-motivated though.

I want to be at 45-50mpw by atleast late spring~. But I've had a minor hip flexor injury that I am letting heal this week and then I need to build up slowly. I may have to go down to ~25 mpw again and then (slowly) work back up.

I am trying to train consistently. What do you mean by "real distance"?

Thanks.