Im a sophomore in high school trying to run 10:30 2 mile, how can I accomplish this?

High School Running

5 years ago 03/13/2019 9:18am EDT

I ended my cross country season with an unofficially recorded 17:34 5k. I ran around 892 miles this Winter combined with my xc season 1,211. We started track practice maybe 2 or 3 weeks ago and I don't feel any stronger, keeping in mind most of my miles were under 7-6:50 minutes every time I ran. I feel like I've worked my no talent butt off but I don't feel any faster. I might be missing speed work because all I did was stack mileage during the winter. My last recorded 2-mile time was last year with an 11:46 2-mile.

My weekly mileage was around 40-50 miles per week trying to maintain and increase speed more than high weekly mileage.

5 years ago 03/13/2019 9:46am EDT

re: Qwentin K.

This response is for anyone in a similar situation, regardless of whether this is a troll, which it probably is.

If you can run 17:34 5k, then you are averaging about 5:40, which is 11:20 2 mile enroute, so the times don't add up.

In general, what most high schoolers are lacking, in addition to higher mileage, is the longer repeats and tempo runs.

Twice a week do workouts 8x800 (200 jog), 5-6x1600 (200-400 jog rest), 3-4x 2 mile (400 jog rest), or 4 mile at 20-30 seconds slower per mile than race pace. 16x400 on 100 jog rest will also help with the two mile. The other workouts will help particularly with 5k and 10k, but they'll help your 2 mile as well.

5 years ago 03/13/2019 9:59am EDT

re: zcxvzxcv

A troll? I legit just wanna run a fast two mile...

5 years ago 03/13/2019 12:12pm EDT

re: Qwentin K.

try running 78-79 per lap.

5 years ago 03/13/2019 1:24pm EDT

re: Qwentin K.

Of course you don't feel stronger. It's the start of track season and the paces in workouts are unfamiliar. You've put in solid work over the winter, but now you need to back off the pace - a lot - if you're going to be able to handle the workouts you need to be doing right now. From your 5K time, you're obviously fitter than you were last year. Now get smart about taking your easy days easy so you can do the interval workouts that will get you to where you need to be.

5 years ago 03/13/2019 1:39pm EDT

re: Qwentin K.

you need to back off the pace on easy days bub. I ran about 10:30 and " most of my miles were under 7-6:50 minutes every time I ran" is just freaking ridiculous to me. You are set for a massive fizzle out if you run all your miles this hard with workouts added in. Work smart not hard. I figure I am in about that shape now and a lot of my miles i run are in the 7:30-9 minute range depending on how im feeling and how the week plays out

5 years ago 03/13/2019 9:17pm EDT

re: uh

uh wrote:
you need to back off the pace on easy days bub. I ran about 10:30 and " most of my miles were under 7-6:50 minutes every time I ran" is just freaking ridiculous to me. You are set for a massive fizzle out if you run all your miles this hard with workouts added in. Work smart not hard. I figure I am in about that shape now and a lot of my miles i run are in the 7:30-9 minute range depending on how im feeling and how the week plays out

This ^ I ran an 18:21 in XC of off no base mileage, I ran 360 miles over the winter and my coach said he thinks ill be able to break 4:50 and 10:30, I run all my rest days 7:45-8:30 depending on how im feeling,

my advice is:go hard in workouts, go easy on off days, eat well, and get good sleep

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Im a sophomore in high school trying to run 10:30 2 mile, how can I accomplish this?

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