18:30 to sub 17 by the end of summer

High School Running Distance

6 years ago 05/21/2017 10:35pm EDT

I have been injured for practically the whole track season and that 5k PR was from last XC season. My current mile PR is 5:05, which I ran about two weeks ago. Prior to when I was injured, I averaged around 40 miles a week during the Winter. I did no intervals at all during the track season. Anyways, I would like you guys to take a look at this training plan for which my coach has laid out for me.

Monday: easy 40 to 60 minutes/hill sprints

Tuesday: easy 40 to 60 strides

Wednesday: mile repeats

Thursday: easy 40 to 60

Friday: easy 40 to 60

Saturday: 5k time trial every 2 weeks, alternating weeks 3x5k at 70% of 5k pace

Sunday: easy 30 or day off

Before the XC season starts, I would like to go sub 17 and by the end of the season, I would like to be running 16:30. I am going to do a 5k time trial tomorrow to gauge my fitness level in the 5k. I am currently a sophomore right now if that helps anything.

Questions:

Is sub 17 and 16:30 possible for me?

What time should I shoot for in the time trial tomorrow?

Is this a good training plan?

What should my mileage progression be?

Thanks for taking the time to read this and for everyone's advice.

6 years ago 05/21/2017 11:37pm EDT

re: pleb_runner

Its definitely possible for you to get down to sub 17 or 16:30 but its not going to be easy. However, there is no guarantee, especially in high school because different people react differently to training and different people will naturally get better just from getting older and having more cumulative miles.

I wouldn't really worry where you are at now and its pretty difficult to judge where you should be since you are coming off injury.

Your training plan is decent as it is consistent with solid distance runs most days of the week. However, the most important component missing is the long run. Once a week you need to make sure you are doing a long run which I would recommend being somewhere between 70 and 90 minutes. Also make sure you don't focus too much on your workouts and your progression during the summer. Summer training is not the time to stress about your 5k pr progression. Its about building a base for the upcoming XC season. Don't worry about being at sub 17 before the season starts. The most important thing at the high school level during the summer is just having consistent training. If you put in the training and don't overdo anything the times will come during the fall.

A good rule of thumb is to not increase mileage by more than 10% per week. So if you are at 40, hit 44 the next week. I like to increase mileage for three weeks and then take a bounce week where the mileage is lowered.

Honestly don't stress yourself out with time goals for the summer. You are young and you don't know where your potential is going to be. If you put the work in during the summer and don't stress about it you will see massive improvements.

6 years ago 05/22/2017 6:56am EDT

re: pleb_runner

I would replace the 5k stuff with a long run.

6 years ago 05/22/2017 10:54am EDT

re: pleb_runner

I would guess that a 5:05 miler would currently run between 17:30 and 18 minutes for a 5k.

At your age a minute improvement to break 17 is possible by the end of summer, but don't worry if it doesn't happen. Focus on consistency and steady improvements.

Try and run a 17:30 for your time trial with a 5:40 first mile.

Your training plan is missing a long run.

Mileage progression should be a 5 mile increase per week or less. Be very cautious here due to your recent injuries.

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