Sub 16

High School Running Distance

6 years ago 06/27/2017 8:34pm EDT

Last summer I did about 15-20 mpw and then during the cross country season ran 30mpw and ran 17:12.

Track prs off 25 mpw

202 800

442 1600. I thought I could've gone faster like 438 I didn't race the 1600 that much

10:04 3200 closing in a 67. I thought I could've gone like 955 in even pacing

I'm trying to run about 1545 on the same course I ran 1712 last year. Is it possible if I run about 45-50 mpw through the summer and then 40-45 through the season. I already started my summer training and my first week was 30 just easing back in and I feel pretty good

6 years ago 06/27/2017 8:46pm EDT

re: Can I do thjs

I'm going to be a junior in high school and just turned 16

6 years ago 06/27/2017 9:56pm EDT

re: Can I do thjs

Probably not but anything is possible. You may need close to 70 MPW to do that and you don't have much time. Shoot for 16:30. Make sure to slowly build up to milage.

6 years ago 06/27/2017 10:21pm EDT

re: speedorendurance

Last cross country season was only my second time running as I did spring track freshman year and the cross country sophomore year so I think because of my inexperience I can do it because a 10flat is equatable to low 16s and I figure I can get in better shape

6 years ago 06/27/2017 10:28pm EDT

re: speedorendurance

And it's a pretty fast course so it won't be that much of a difference from running a track 5k

6 years ago 06/27/2017 11:18pm EDT

re: Can I do this

Can I do this wrote:
Last cross country season was only my second time running as I did spring track freshman year and the cross country sophomore year so I think because of my inexperience I can do it because a 10flat is equatable to low 16s and I figure I can get in better shape

I think 10:003200 is about equal to 16:40 5K for a high school runner but I think you can do it!

You have to be very careful train hard but not to over train this summer. TAKE THE EASY DAYS VERY EASY.

6 years ago 06/28/2017 10:05am EDT

re: Need $$$

http://www.runningforfitness.org/calc/racepaces/rp?metres=3218&hr=0&min=10&sec=0&age=16&gender=M&Submit=Calculate

This website says a 10:00 2 mile is equal to a 16:06 5k

https://runsmartproject.com/calculator/

This website says a 10:00 2 mile is equal to a 16:04 5k

Thank you for responding

6 years ago 06/28/2017 9:44pm EDT

re: Can I do thjs

Could anyone else tell me if this is possible and if those calculators are right?

Thank you so much if you can.

6 years ago 06/28/2017 10:50pm EDT

re: How should I run this?

I think it's possible, but not likely. Your track times are good for low mileage. Sometimes, a small jump in miles per week makes a big difference. Going from 25 mpw to 40 mpw doesn't seem like a lot, but it's big by percentage. If you have a bunch of untapped talent, sub 16 would happen with this increase. I'll say you'd hit 16:20 though.

6 years ago 06/28/2017 10:53pm EDT

re: How should I run this?

It's possible, especially for someone like yourself that doesn't have a big base of aerobic training. Those calculators show equivalent performances. A younger/less trained runner will generally run comparatively worse at longer distances than someone who's been at it for 10+ years. Your track PRs would probably have you around 16:30-16:45 in that same period. Continue adding mileage, but he smart about it as it's better to be undertrained than overtrained. Good luck, you sound like you have a lot of potential.

6 years ago 06/29/2017 4:19am EDT

re: Can I do thjs

the reason you're so good at track instead of cross country is because you went from lower to higher mileage during cross. you want to be dropping from something like 45-50 to 35-40 and more intensity and tempo work. i ran 45-50 mpw and cut down to around 35-40 last year as a freshman and ran pretty consistently under 17 mins, but during track i went 2:04, 4:38, 9:45,, which is pretty similar to my 5k times.

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