Would a high school junior with a 5k of 18:30 be able to drop 2 minutes by the end of senior xc season if willing to put in the work(consistent running and high mileage). Average training prior: 25mpw, inconsistent during the offseason. Running since 8th grade...
Over the course of the year, yes pretty comfortably. Get used to running 45-50 miles a week consistently for at least 8 weeks before your workouts start this track season, and you'll be in a really healthy place. Run your workouts and races but maintain the mileage. I'd expect you to run a mile time close to 5:00 and a 2 mile time close to 10:40.
If you can do that, and then stay consistent over the summer with 55-60 mile weeks, I see no reason you can't run 16:30 by your senior year unless your coach is inept.
That's a stretch to say a coach is inept to not turn an 18:30 junior into a 16:30 junior. I would say a coach is inept for only having kids run 25 mpw, but thats a different story.
Hsjuniorrunnerr wrote:
Would a high school junior with a 5k of 18:30 be able to drop 2 minutes by the end of senior xc season if willing to put in the work(consistent running and high mileage). Average training prior: 25mpw, inconsistent during the offseason. Running since 8th grade...
Seems reasonable to me. My high school coach's qualifications was that she was a hobby jogger and nobody else wanted to coach. Nice lady, horrible for devoloping talent. My training was similar to what you describe. 20-25 mpw, very few workouts. If we did a workout, they were pretty much 400s all out . My high school pr was 18:10 I didnt really run after high school until 32. I did a lot of reading and now have a good understanding of training. I went from the couch to beating my high school pr in like 6 months. From nothing to a 17:04 in almost exactly a year.
Heres my thread
http://www.letsrun.com/forum/flat_read.php?thread=7656164I'm think of running 2 speed endurance workouts, 2 tempos, and 3 easy/long runs totaling around 60 miles per week. How long should I take to build up my mileage keeping in mind that track season starts in February? My new pr is 18:00 5k.
If you add around 2-3 miles per week to the 25 mpw, beginning around now, then you would be at around 45 to 50 prior to track starting I think. I increased mpw too fast and ended up getting injured so monitor how you feel. The doctor told me fatigue is normal during higher mileage weeks but pain is a signal to back off. Hope this helps and good luck.
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