If you could give 5 tips on summer training ideas for a 9:50 3200m soph, now a junior, who wants to break 16 in the 5k in xc, what would they be?
If you could give 5 tips on summer training ideas for a 9:50 3200m soph, now a junior, who wants to break 16 in the 5k in xc, what would they be?
Build up to consistent, fairly high mileage (60-80mpw depending on what you've done in the past)
Eat well/drink plenty of water
Don't overdo workouts, especially in the summer
Take easy days easy
Get enough sleep
Where are you at right now, and when's the end of your season? I could give general tips but specific tip would help you more I'm sure.
1.)
2.) 5k that fast is 5:08.99/mile, or 3:20 per kilometer.
3.) Be patient, even when times get tough and you body tired.
4.) Be persistent. Nothing worth while is life comes easy and it'll require discipline.
5.) Stay healthy. When in doubt, no doubt. If you feel niggling pain, tell your coach and don't train through it. Jack Daniels' as proven that you could sit on a couch for 2-5 days an not lose an ounce of fitness. Rest is part of training. Eat your damn fruits and veggies, eat to your heart's content in foods you should be eating and avoid foods you know you should eat sparingly, junk food an fried food.
I assume by 3.2/k you mean 3 minutes and 12 seconds.
60 miles/week should be enough for a high school kids.
Consistent running over the summer will be key. If you ran 9:50 this spring, your natural development will get you to sub 16 IF
You race smart.
1. Don't go out too hard (shouldn't be faster than 71-72 for the first 400.
2. Keep pushing through mile #2.
1) Run maxVO2-pace 12-20 x 400m at 75 sec recovery= walk easy until 120 bpm.
2) run steady distance 5-10 miles at 6:30-7:00 pace
3) run threshold intervals 800-3000m at 5:28 mile pace
4) Rest one day in the week
5) Max total of 40 miles per week and only 6 workouts per week.
Magic summer with COACH J.S
Know that you're capable of it every race and you'll do it.
I ran 16:20-16:40 every meet with most of them in bad conditions and then our sectional meet I busted out a 15:40 on a fast course on a good day. I went into every race (including that one) believing 100% that I was gonna go under. I surprised everyone but myself
Speculator Sam wrote:
2.) 5k that fast is 5:08.99/mile, or 3:20 per kilometer.
OP asked about breaking 16min for 5km.
A 16:00 5km is 3:12/km.