Having trouble with the second mile of my 5k

High School Running High School Training

6 years ago 10/21/2017 11:44am EDT

I am a junior in high school running cross country. I am running high 16:00's. I don't know if I am pacing wrong or what, but I can always go out in the first mile feeling good running around 5:10-5:15, and then I end up hitting the two mile mark around 10:55. I feel like if I could have a stronger, more consistent second mile then I could get a much better time and then just grind through the third mile. I have been doing pretty low mileage. I was wondering if anyone had any training advice or racing tips to help me have a stronger second mile. I would love to break 16:30 or at least 16:40. We have region this week on a fast course and I think this is my best chance.

6 years ago 10/21/2017 11:49am EDT

re: alebranc

I'm not trying to be a jerk, but it sounds like you need to train more/run more. You simply aren't in shape to go out that fast. Slow down and try for more even pacing and you night shave off a few seconds.

6 years ago 10/21/2017 11:56am EDT

re: I Had To Be The One

I Had To Be The One wrote:
I'm not trying to be a jerk, but it sounds like you need to train more/run more. You simply aren't in shape to go out that fast. Slow down and try for more even pacing and you night shave off a few seconds.

No, I think you might be right. I had decent mileage over the summer (around 40-50), but in season our training is pretty weak. we mostly do like 20-25 miles per week. I wish we did more.

Thanks for the advice

6 years ago 10/22/2017 10:26am EDT

re: alebranc

Its a little late in the season to be increasing mileage. So basically going 5:10/5:45/5:15/16:50? How quick is your first 800? Your going out a little fast and should slow down to 5:20 the first mile and see how that goes. The second mile you should focus on passing people. The first mile should feel relaxed enough that when you hit the mile mark you should feel like this is easy and you could start hammering if you felt like it. Everyone goes out to fast basically and if your not passing people thats a good que that you are slowing down. Remember its a 3.1 mile race not a 1 mile race. I saw it this week with a top guy with a 30sec advantage on the field went out 15sec faster than everyone (up hill) the first 800. Still had a gap at the mile mark but three guys caught him by two miles and he ended up second. Run smart!

6 years ago 10/22/2017 3:25pm EDT

re: citius5000

citius5000 wrote:
Its a little late in the season to be increasing mileage. So basically going 5:10/5:45/5:15/16:50? How quick is your first 800? Your going out a little fast and should slow down to 5:20 the first mile and see how that goes. The second mile you should focus on passing people. The first mile should feel relaxed enough that when you hit the mile mark you should feel like this is easy and you could start hammering if you felt like it. Everyone goes out to fast basically and if your not passing people thats a good que that you are slowing down. Remember its a 3.1 mile race not a 1 mile race. I saw it this week with a top guy with a 30sec advantage on the field went out 15sec faster than everyone (up hill) the first 800. Still had a gap at the mile mark but three guys caught him by two miles and he ended up second. Run smart!

Thank you, I will try that this week at region.

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