For a soph who ran 2:03, 4:36 and 9:55 in track that averages 50 mpw over the summer, with a peak at 60-65 mpw, what would you expect his 5k PR to be at the end of cross? His previous training was about 40-45 mpw.
For a soph who ran 2:03, 4:36 and 9:55 in track that averages 50 mpw over the summer, with a peak at 60-65 mpw, what would you expect his 5k PR to be at the end of cross? His previous training was about 40-45 mpw.
A good goal would be breaking sixteen on an easy course that is legitimately 5K.
Billy7623 wrote:
For a soph who ran 2:03, 4:36 and 9:55 in track that averages 50 mpw over the summer, with a peak at 60-65 mpw, what would you expect his 5k PR to be at the end of cross? His previous training was about 40-45 mpw.
TIMES DON'T MATTER IN XC
How the f*ck do we know how accurate and difficult his "5k" cross country courses will be?
Dennis T Reynolds wrote:
TIMES DON'T MATTER IN XC
How the f*ck do we know how accurate and difficult his "5k" cross country courses will be?
whatever... So you never had a time goal in XC? If he is a high school runner, he knows what I mean. Thanks for your feedback.
someone who ran 2:08, 4:42, 9:55 in track on my team was able to consistently go under 17 mins with 45-50 mpw
Yesss wrote:
Dennis T Reynolds wrote:TIMES DON'T MATTER IN XC
How the f*ck do we know how accurate and difficult his "5k" cross country courses will be?
whatever... So you never had a time goal in XC? If he is a high school runner, he knows what I mean. Thanks for your feedback.
I was a moron high schooler, of course I had goal times in XC. Looking back that was stupid, TIMES DON'T MATTER IN XC. Course to course variation is huge, conditions play a massive part and most courses are not a true 5k. It's all about how you compete. Focus on times in track, try to get that kid down to 9:30 or faster for 3200m.
As a point of reference, I ran 2:07, 4:37, 9:47 as a Soph and probably ran 40-45mi per week all summer after that. I ran 16:01 as a Junior and was consistently under 16:30 on all courses that season. I might have been a stronger distance runner (and worse at mid-distance than you) so I'd say breaking 16:15 on a legit course should be a goal and maybe sub 16 an aggressive goal if you really improve a lot from the jump in miles.
A general good conversion for a track race would be adding 20 seconds to the 2 mile split and try to keep the pace for the whole distance:
So 9:55 + 20 = 10:15 which is a 15:23 at 3 mile and roughly a 16 flat.
That said, don't expect to run faster even on a fast xc course.
16:15 would be a fantastic time on a flat dry course, but be aware of your pacing especially on cross country. You need to be able to gauge that trade off between running too fast vs being in a good position early on.
Ignore the ones who run 4:45 for their first mile.