5k: 18:47 to 16:30 in a summer

Yep, same situation and everything. Almost identical PR's all of freshman year and this year in track, although you were a little faster this year of xc. I've commented on your threads before and you've commented on mine so you probably know that but I just wanna say it's not impossible. My friend went from 19's to 17's sophomore to junior year xc and then went to state in the mile and 2 mile junior year track.

The only thing I would change is make sure not to burn out this summer, you still have to do paces that fit how you are now and not what you wish to be at by the end of xc. You won't be doing your tempos at 5:10 by the end of the summer, 16:30 is 5:18 per mile. I wouldn't set out goals for tempos because they can vary so much in the summer and you just have to go by what shape your in at that time.

I know you can do it and I think I can do it too. Making your goal 16:30 isn't going to get you to 16:30, working very very hard over the summer will. Make sure you're training this summer like a 18:47 runner or a 18:00 runner if that's what shape you're in. Training like a 16:30 runner if you are not will get you hurt, not that time.

Just wanted to say not everyone is doubting you, you give me motivation and I hope I help you too. I saw you went sub 5 in indoor and you really helped me go sub 5 last week because I saw we were in the same situation last year.

I think we might be the same person except I'm a junior rn and you're a little faster than me.

I've run 5:14 mile, 11:30 3200 (I can do better tho), and 18:30 5k on the track.

Mileage plan seems good but I don't think you need to double every day at only 60 mpw. Doubling some days, sure, but if you double everyday you should do more than 60 probably.

Only things that seem off to me are your pace goals. Don't focus on pushing your easy days, at least not every day. On some days, if you feel good, try to speed up throughout the run and maybe end at 6:40 pace, but don't try to go do every run that fast.

Also, you said you wanted to run 5:10 as your tempo pace, but a 16:30 5k is only 5:18 pace ??? a 16:30 5k runner should run about 5:45 as their tempo pace.

Right now I do my tempo runs at about 6:15-6:20 per mile and I'd like to be able to them under 6 by the end of the summer.

Also, I don't think you'll be able to get 16:30 off your summer base alone. I'd say it is within the realm of possibility by the end of xc season, but don't be disappointed if you run way slower at first.

For your strides, I'd do some of them at 100m also so its less taxing. 5x200m 4 times a week is too much. Try doing 100m strides one day, 200m strides another day, and maybe swap one of them out with short hill sprints every so often. Also, make sure they are actually strides and not full out sprints like some people are tempted to do.

Also, what mpw are you running right now? that makes a big difference for your mileage goals over the summer.

Finally, be sure you stretch and roll and sleep and eat healthy and generally do things to prevent injury. Last summer I got injured and it ruined my whole xc season and I am still slower than I would have been if i had not gotten injured

Do not run your easy runs at 6:40. Keep your easy runs at 7:30+, but on your weekly long run you should do a progression with the first half easy (7:30-8:00), then work your way down to tempo effort by the end.

Also, please do yourself a favor and don't start at 40mpw. Do 25, 35, 40, 45, 50. Top out at 50mpw. You don't need more than that. Freshman year (my 3rd year running) I ran 4:55 in the 1600 and then with no more than 30mpw during the summer I ran 16:51 at the end of XC. I'm looking to go sub-16 this XC and I'm not going over 50mpw this summer.

bump... anyone have a training plan that will get me into 16:30s? I really need this I'm just not sure how to go about it. My teammate just ran 4:43 in his first mile ever today, and I beat this kid all cross country and indoor season... We both want to go 16:30s and sub 4:30 next year although I know I'll need to put in alot more work to do so.

TNE wrote:

bump... anyone have a training plan that will get me into 16:30s? I really need this I'm just not sure how to go about it. My teammate just ran 4:43 in his first mile ever today, and I beat this kid all cross country and indoor season... We both want to go 16:30s and sub 4:30 next year although I know I'll need to put in alot more work to do so.

The more detailed the plan, the less likely you will follow it. So, here's the basic plan.

Run every day.

If you do this, you will be ahead of most other people. Make your first goal to run every day of the summer, even if some days it's only 15-20 minutes. Obviously if you get sick or injured you might not be able to run. But, short of that, aim to run every day.

Ideally you will run more than 15 minutes a day. A reasonable goal would be to aim to run 45-75 minutes most days. I don't think you need to go over 75 minutes or so. You can, if you work up to it, and if a longer run once in awhile gives you confidence, go for it.

Before you worry about workouts or such, first prove to yourself that you can follow the basic plan.

So I just threw together a running plan for my summer in a few minutes. It definitely has alot of things wrong with it... I made it in a few minutes and am Certainly not an expert on running..!Let me know your thoughts. Looking to go sub 16:00 next year hopefully. What shape would the end of summer workouts indicate? I'd suspect at least 16:30..

PLEASE NOTE THAT THIS WILL BE DONE ON PRETTY MUCH COMPLETELY FLAT ROADS.. ON easy days I will add a few hills 1x a week.

_______

Week 1:

6/15:

Thursday: 7 miles @7:40

Friday: 6 miles @ 7:30

Saturday: 4 miles @8:30

Sunday: 10 miles @7:30

27 miles

6/19:

Monday: 5 miles @8:20

Tuesday: 8 miles @7:50

Wednesday: 6 miles @ 7:30

Thursday: 7 miles @7:30

Friday: 6 miles @7:25

Saturday: 5 miles @8:10

Sunday: 11 miles @7:30

48 miles

6/26

Monday: 6 miles @8:10

Tuesday: 8 miles @7:30

Wednesday: 6 miles: @8:30

Thursday: 4 miles @6:10 (morning)

3 mile cooldown in afternoon @8:40

Friday: 7 miles @7:55

Saturday: 3 miles in morning @7:30

3 miles in afternoon @8:40

Sunday: 11 miles @7:20

51 miles

7/3

Monday: 3 miles in morning @8:30

4 miles in afternoon @8:00

Tuesday: 7 miles @7:15

Wednesday: 6 miles @7:50

Thursday: 5miles @6:05

4 mile cooldown @8:40

Friday: 7 miles @8:30

Saturday: 7 miles @7:45

Sunday: 12 miles @7:10

55

7/10

Monday: 5 mile @8:00

4 mile @7:30

Tuesday: 8 miles @7:20

Wednesday: 5 miles @8:10

Thursday: 3.1 miles @5:50

2 miles @9:00

Friday: 8 miles @8:00

Saturday: 7 miles @7:10

2 mile cooldown @9:00

Sunday: 11 miles @6:59

55.1

7/17

Monday: 8 miles @7:40

Tuesday: 7 miles @7:10

Wednesday: 6 miles @8:00

Thursday: 6 mile progression

7:30, 7:00, 6:30, 6:10, 5:50, 5:40

4 mile @9:00

Friday: 3 mile @8:00

6 mile @7:40

Saturday: 6miles @7:30

Sunday: 13 miles @7:00

59

7/24: Monday: 7 miles @7:40

Tuesday: 6 miles @7:30

Wednesday: 3 miles @7:50

5 miles @8:00

Thursday: 4 miles @5:40

6:00, 5:50, 5:35, 5:25

Friday: 9miles @9:00

Saturday: 7 miles @8:00

Sunday: 10 miles @6:50

51

8/31:

Monday: 8 miles @7:30

Tuesday: 7 miles @7:40

Wednesday: 6 miles @7:50

2 miles @8:10

Thursday: 3.1 miles @5:30

5:35, 5:25, 5:20

FRIDAY: OFF

Saturday: 4 miles @9:00

Sunday: 5 mile @7:30

35.1

8/7:

Monday: 8miles @7:30

Tuesday: 7miles @7:20

Wednesday: 4 miles @8:00

Thursday: 6 miles

8:00, 5:50

8:00, 5:30

8:00, 5:10

Friday: 6 miles @7:40

Saturday: 7 miles @8:00

Sunday: 14 miles @6:45

Monday: 3 miles @9:00

Tuesday: PRACTICE

You will not be able to do this to a T, don't even try to set paces for yourself for runs months from now. Just run a lot, have fun, and throw in some faster stuff at least three times a week (strides). Don't neglect tempos.

Summer is the least complicated season of training.