Sub 9:20

3200 wrote:

I 'm a freshmen in HS. I 've finished my indoor season month ago with PBs 9:59 and 4:39. Since that I increased my mileage from 40 to 50 mpw. I do a 3 miles tempo in 5:25 pace that feels easy and I 'm sure I can go 5:15, 10 miles long run in 6:40 pace, a interval workout like 5*1k , 200m jog avg. 3:00 or 8*600m, 200m jog avg. 1:47. What can I run outdoors?

no clue

You’re running similar workouts I did when I broke 9’30 for the first time. Don’t force the performances though, let them happen naturally Focus on racing and just bettering your running in every way.

If you don't get injured, you could run mid 9:40s this year. You have plenty of years left, so don't push it. Try to drop 15 seconds a year and you will be right in the mix when it really counts as a junior/senior.

agreed! take it easy buddy, it seems like your doing all your runs at a very fast pace. I'm not saying that you should not run fast but try avoid running fast all the time and avoid getting injured.

every runner is different but for me as a junior in high school, i was running about 45-60mpw average pace was about 6:50-7:15 and I was able to run 9:45 3200m indoors and 9:18 that outdoor season.

keep training and listen to your body

cheers!

Agree. This is clearly a talented freshman - in my opinion the worst possible thing you can do as a talented freshman is overextend yourself. I was similar to the OP my freshman year, didn't run the 3200 but ran 4:19 in the 1600 and I peaked at 35mpw that year. Probably ran more like 30mpw most of the time. I don't think I ever ran a run under 7:00min pace either, I would guess a typical run back then was more like 7:10 or 7:15. I certainly did not train as hard as this guy does, anyway. Not saying that it's a bad thing, but be careful! I've lost a lot of time due to sickness and injury since that year, and now wish I had listened to my body better and been more cautious. Guess I'll cut out the unsolicited advice at this point.

Anyway, you're doing some great work. HS freshmen vary a lot in terms of their physical development, and if you look at older kids and can tell you're still much smaller/weaker it may be that until you grow more your ability to run fast might be limited. There's a reason why so many male runners make big jumps their sophomore years. If you are pretty physically developed already there's no reason why you couldn't approach 4:20/9:20 on that sort of training. But it really depends. I was 6'0 and 145lbs as a freshman and it may be that most freshmen who run high level times that young are just ahead of everyone else on the development curve - I haven't gotten any taller and only gained about 10lbs in the three years since. Most high school freshmen certainly have a lot more growing left to do than I did.

Good luck this season! You have the making of a successful runner - whether or not the times you want materialize as quickly as this spring isn't entirely up to you, but either way you have a bright future and are doing the right work to get there, it seems.

10:13, 5:06. Don't ask others to predict. Just go run and find out for real.

Not sub-9:20. Freshmen tend to run workouts and stuff harder than their races, no idea why, but it happens. I could run 5x1 mile at 5:20s with 1 minute rest as a freshman, only ran 4:34 though. I would say 9:40 and 4:30 as initial guesses though.