My goals going forward

Consistency and have fun. You will get there if you want it

Don't go on letsrun. Don't worry about running. Just do what your coach says and work hard. 4:20 by senior year is definitely possible, but don't put any pressure on yourself. Just keep working.

This is how my week looked (it was my recovery week so less mileage):

Monday: I had the day off after my long run + core workout

Tuesday: 5 mile run at ~8 minute pace (it was pretty snowy so footing wasn’t good)

Wednesday: 5 mile fartlek run

Thursday: super snowy only got out for 3 at ~8 :( + core workout

Friday: easy 2 at 7:45 pace

Saturday: 1 mile warmup, 5k, and 2 mile cooldown, pretty bummed I ran a 20:30 but it was super icy so footing was horrible, and also freezing ( -25 windchill). 2 minutes off pr but so was everyone else so I am just going to let it go.

Today: 6 mile run at 8:15 pace as a cooldown from my race

I decided to move my long run to Wednesday and do 6 today instead since the weathers been crappy and it’s supposed to be 15 degrees with no snow Wednesday! Also, doing my first tempo next week.

This week I ran 36-37 miles so it was a longer week for me, I feel really good right now can’t wait for track to start!

Monday: easy 3 ~8:25 miles (recovery day) + core workout

Tuesday: 5 mile run, 7:45 mile pace

Wednesday: 6 mile fartlek, was going to do 7 got a little lost...

Thursday 5 miles @ 8 minute pace

Friday: 4 1/2 at 7:40 pace + core workout

Saturday: 7 mile tempo, 2 mile warmup ~6:35 first mile , ~6:20-25 second mile, ~6:30-35 3rd mile so a little slow but I felt good, felt good to move faster

Sunday: 9 mile run at 8:20 pace, felt long and easy

I’m really happy how my whole offseason is going I’ve logged 265 miles so far and I fell that sub 4:50 is a real possibility

Also please let me know how I’m doing and if I should switch anything up.

You can get there, keep doing those long runs and tempo runs. If you have a good aerobic system going in you can just sharpen with speed work and you will for sure see huge improvements.

This week I was supposed to run 37 but due to heavy snow I had to cut it short this was my week:

Monday: 0 miles (rest day after 9 miles and 2 weeks without a day off)

Tuesday: 5 miles at 7:45 pace, felt really good I can feel I’m getting a lot stronger and running 7:45 pace is easy

Wednesday: 0 miles, was supposed to a 7 mile fartlek but we had a foot of snow

Thursday: 5 mile fartlek felt good, I like being able to move my legs the next day they feel full of energy

Friday: 5 miles at 7:50 pace

Saturday: 2 mile warmup at 7:45 pace, 3 mile tempo in 19 minutes flat!, and a 1 mile 8:00 cooldown, that tempo was 1 minute 40 seconds faster than my practice 5k in the cold and I felt way better I probably could run 18:30 for sure rn

Sunday: 9 mile long run

Next week I’m running 44 miles so my longest week ever! Then I have a rest week (30 ish miles) then track starts!

Sub 5 is a possibility for sure, that was a nice tempo run you had there 6:20 pace is pretty good, I’ll keep my eye on this thread.

In my opinion, if you ran a tempo in 19 min and feel you can only run 18:30 all out, you ran the tempo too hard. It will definitely get you in shape, but I feel that intense of a run will peak you early, especially if you haven't been able to get a ton of miles in.

I'm not trying to get you down or anything, but just remember, training smart isn't the same as training as hard as you can.

Good luck with your season!

I actually felt really good so thats why I was saying I thought I could probably run an 18:30 for sure. In reality I could probably PR right now if I went all out, I feel way better aerobically during the season. And thanks!

Sorry for the late update, I went to Colorado for some altitude training amd vacation, and forgot to update, this past week was my first week of track, this is what it looked like:

Monday: 5 miles at 7 minute pace faster than I normally run for easy but I ran with my coach and it felt easy

Tuesday: half mile warmup half mile cooldown and a 3 mile fartlek which was 30 seconds hard 30 seconds slower, this felt tough I think I was going at a harder hard pace than I should have it was also different than the fartleks I did in the offseason.

Wednesday: 4 miles at 7:15 pace, felt pretty easy I was a little bummed my coach isnt making us run more since im used to higher mileage runs

Thursday: 2 x 10 minutes of stairs plus a two mile cooldown on my own after practice

Friday: 6 miles at 6:50 pace, my coach went hard today but I went with him and I honestly wasnt tired I think I’m getting stronger

Saturday: 4 easy miles at 7:45 pace

Sunday: 9 mile long run at 8 ish pace I think (dont really know because I dont keep track)

Let me know any suggestions you may have