Winter training for track, sub 10â€“2miles?

Training Advice/Discussion High School

6 years ago 10/14/2017 8:39am EDT

Hello everyone Iâ€™m a senior and Iâ€™m trying to break 10 in 2 miles next spring in track. My pr for 5k is 17:55, last year it was 19:13. For the mile is 5:09 from sophomore year (last year I got injured and couldnâ€™t run track) and I pr two weeks ago in the 2 mile in q really hard course in a time of 11:14.

This is my schedule for winter training:

M: 6am 3pm

T: 1.5 wu +2.5 hills + 1.5 cd

W: 6am 3pm

T: 1wu +3tempo+1cd

F: 4 easy

S:10

S: off

Iâ€™ll do most of my runs in between 7-8 mile pace except for tempo and hills, once it is January Iâ€™ll replace hills for a track workout. Also, I do strength training every Tuesday and Thursday.

6 years ago 10/14/2017 8:52am EDT

re: Santiago Erreguerena

Bro don't aim for sub 10 until you actually break 5 minutes. If you can't run a sub 5 minute mile what makes you think you'll be able hold that pace for twice as long. No need for special training, first train to run a sub 4:45 mile and then improve your 5k time as well into the 16:30s-40s. Be realistic and patient with your goals so you don't hurt yourself.

6 years ago 10/14/2017 12:07pm EDT

re: Alexavier

Alexavier wrote:
Bro don't aim for sub 10 until you actually break 5 minutes. If you can't run a sub 5 minute mile what makes you think you'll be able hold that pace for twice as long. No need for special training, first train to run a sub 4:45 mile and then improve your 5k time as well into the 16:30s-40s. Be realistic and patient with your goals so you don't hurt yourself.

This. Realistically you need to be in the 16:30 range. A sub 4:45 mile would be helpful, but is not necessary. The first time I broke 10 was in a controlled track time trial before Footlocker regionals, and at that point I had run 4:49 and 10:08 the previous spring, and 16:22 several weeks prior. Endurance is much more important than speed; you're going to need to get very comfortable with repeat 1200s at 3:45 with minimal rest.

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