Could I go sub 16 in the 5k this fall with a strong summer?

Absolutely. You sound pretty talented. With a strong base (read: mileage) it's certainly possible, perhaps probable.

Yes, go for it. Dream big. Stay humble.

Weil wrote:

Absolutely. You sound pretty talented. With a strong base (read: mileage) it's certainly possible, perhaps probable.

I am currently a freshman right now. I am planning on doing weightlifting stuff over the summer, is this super useful? I feel like doing it now will benefit over the longer term

40-50 mpw. 5-7 days per week. Maybe lift a lot of do some other sport you like on your days off? You are young and sub-16 as a soph would make you one of the great 10th graders in the country. Just try to enjoy what is happening to you. If you break 16, great, but you will be close no matter what.

You can pile on the training before junior year and senior year. "Weightlifting stuff" will do almost nothing to get you to sub-16.

*Maybe lift a lot OR do some other sport

The Overexplainer wrote:

40-50 mpw. 5-7 days per week. Maybe lift a lot of do some other sport you like on your days off? You are young and sub-16 as a soph would make you one of the great 10th graders in the country. Just try to enjoy what is happening to you. If you break 16, great, but you will be close no matter what.

You can pile on the training before junior year and senior year. "Weightlifting stuff" will do almost nothing to get you to sub-16.

I was planning on doing a weightlifting program made for runners, one of my team mates did some and it helped his track season. I think my coach is making a training schedule for us over the summer and it will get to 40/45 mpw

I just want to keep my aerobic base from track and build it over the summer

I would highly recommend integrating bokram yoga, tai chi and zumba into your workout regimen. You have done well so far but to be truly great you need a well-rounded program that works your entire body and mind.

Crossfit's metabolic conditioning will get you some faster, give it a try

pippy shorstocking wrote:

Sub16fivekilometer wrote:

I was planning on doing a weightlifting program made for runners, one of my team mates did some and it helped his track season. I think my coach is making a training schedule for us over the summer and it will get to 40/45 mpw

I just want to keep my aerobic base from track and build it over the summer

I would highly recommend integrating bokram yoga, tai chi and zumba into your workout regimen. You have done well so far but to be truly great you need a well-rounded program that works your entire body and mind.

I haven't heard of this before, why would this be helpful? (not trying to be rude just curious)

Sub16fivekilometer wrote:

pippy shorstocking wrote:

I would highly recommend integrating bokram yoga, tai chi and zumba into your workout regimen. You have done well so far but to be truly great you need a well-rounded program that works your entire body and mind.

I haven't heard of this before, why would this be helpful? (not trying to be rude just curious)

Well if stuff like form and weights are going to get credit for improvement rather than just the basic running training you might as well add all sorts of other useless techniques.

I don't think your quite there yet, although you will get there.

At the moment you have more speed than strength - which is not really surprising - as your mile time is probably worth more like 9:45, which would be close to 16:00. The 10:04 3200m is worth more like 16:33 . This would be if the 5k is on track, road or country is going to be somewhat slower.

In part, just through age as long as you keep doing the right stuff, even if it is not this year, so I wouldn't get hung up on one specific time goal, I'd just look for consistent, sustainable, progressive training.

I'd guess that you'd be well into the 4:20s for a mile next year, and probably under 9:40 for 3200m, which is going to see you well under 16:00 in 2019.

Cavorty wrote:

At the moment you have more speed than strength - which is not really surprising - as your mile time is probably worth more like 9:45, which would be close to 16:00. The 10:04 3200m is worth more like 16:33 . This would be if the 5k is on track, road or country is going to be somewhat slower.

.

That's why I was hoping the weights and base building would do, give me the strength to combine with my speed to get the sub 16

The 2 mile I ran was also in bad conditions too, I think I could have gone sub 10 with decent conditions.

I am curious though, where do you get those conversions?

You could do it, but don't be crushed if you don't. There are a lot of variables in cross that don't apply to the track.

4:37 is a VERY good freshman time for someone that's never run before. It indicates that you have the ability to go sub 16.

There has been some very good advice so far on this thread and some terrible, trolling advice. IMO, here are the things you need to do.

-Run a little bit more than you did in building up for your last competitive season.

-Do stuff to continue to develop as an ATHLETE. Weights and other sports fit into that category. Play pick up basketball or ultimate frisbee or something you enjoy. Swim, ride a bike....you get the picture.

- Do a little bit of fast stuff. Strides, easy 200s, short hill sprints. Take lots of recovery between each one.

-Listen to your coach. It seems like you had a pretty good improvement curve during your first year. No need to do anything too radically different than what you've already done.

Good luck. Keep us posted.

The calculations came from McMillan's calculator.

https://www.mcmillanrunning.com/

This gives also gives you some idea of training paces.

From long experience - 45 years of competition - I think the think is to concentrate on the process rather than that specific time. Long-term, you are probably going to run way faster, so 16:00 is a point to pass through, rather than a goal to too.

Your talent level is such that if you concentrate on consistent, progressive and sustainable training, 16:00 and a lot faster is going to come.

Put the miles in. Lifting is probably the worst thing you can do for your 5000m goal. Even a bag of oreos everyday would be more beneficial that weights.

Rockstar Games wrote:

Put the miles in. Lifting is probably the worst thing you can do for your 5000m goal. Even a bag of oreos everyday would be more beneficial that weights.

This.

Well kind of this. Strength training done right in right amounts is beneficial. Strength training that isn't done right is likely to be harmful.

If you do decide to do strength training, focus on the kind of exercises that wont bulk you up. I made the misstake of bulking up way to much because I thought more muscles would make me faster. It made me way slower, and losing that weight again was a damn hussle.

This666 wrote:

Rockstar Games wrote:

Put the miles in. Lifting is probably the worst thing you can do for your 5000m goal. Even a bag of oreos everyday would be more beneficial that weights.

This.

Well kind of this. Strength training done right in right amounts is beneficial. Strength training that isn't done right is likely to be harmful.

If you do decide to do strength training, focus on the kind of exercises that wont bulk you up. I made the misstake of bulking up way to much because I thought more muscles would make me faster. It made me way slower, and losing that weight again was a damn hussle.

Yeah, the kind of lifting I will do will not bulk me up. More trying to strengthen glutes/other obscure butt/leg muscles.

sub16fivekilometer wrote:

This666 wrote:

This.

Well kind of this. Strength training done right in right amounts is beneficial. Strength training that isn't done right is likely to be harmful.

If you do decide to do strength training, focus on the kind of exercises that wont bulk you up. I made the misstake of bulking up way to much because I thought more muscles would make me faster. It made me way slower, and losing that weight again was a damn hussle.

Yeah, the kind of lifting I will do will not bulk me up. More trying to strengthen glutes/other obscure butt/leg muscles.

Glutes are obscure?

Serena Williams wrote:

sub16fivekilometer wrote:

Yeah, the kind of lifting I will do will not bulk me up. More trying to strengthen glutes/other obscure butt/leg muscles.

Glutes are obscure?

No, but glutes and obscure muscles