Pr is 9:53 in the 3200m. Aerobic base is pretty good. 45-60 mpw depending on how many manny track meets I have.
Pretty slow Anaerobically. Pr in the mile is 4:44
Pr in the 5k is 16:12
Pr is 9:53 in the 3200m. Aerobic base is pretty good. 45-60 mpw depending on how many manny track meets I have.
Pretty slow Anaerobically. Pr in the mile is 4:44
Pr in the 5k is 16:12
You need to eat more Chef Boy R E stuff.
Hard to tell from info given. Your mile is relatively slow compared to other times, but not out of the question to break 9:40. I had a kid who is probably similar to you who ran 9:37 in a season where he never broke 4:40.
Likely you just need to grind out reps of 800-1000 at 72 pace on a 1:1 work to rest ratio (ie 5 x 1000 @ 3:00 with 3:00 recovery).
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2024 College Track & Field Open Coaching Positions Discussion