If there are any coaches that can give me advice on how to run between 15:00 and 15:15 at the California state meet i need you help. I would like to run that time because that the time most good running colleges want to see.
Ok real advice from someone with some solid times and experience.
Stop caring about coaches and colleges. If you are running because of that, then it will hurt you athletically and mentally. Try to get motivated out of competing and doing your best. Watch race videos and envy the runners that are faster than you, hoping to one day best them.
A few more things I will add.
Only envy the runners that are 10-15 seconds faster than you at most. Don't focus on the ones that are out of your league. Once you beat them on the next race, then you can set your target on faster runners. If you lose badly, you need to move your goalpost backwards to beating slower runners.
Racing your best performance is all about setting realistic expectations and being happy and satisfied with every outcome.
As Mike Smith would say, "happy runners run faster so we need to fix their mentality." You have to be focused on competing and getting satisfaction from winning (beating runners that were just a little faster than you in the last race).
base of 50-60 miles (you don't need much more to run that fast for 5km)
tempo runs @ 5:20-30/mile while building
get comfortable running 6-8x1k off 90s-2 min on xc terrain sub 3:00/just above 3:00 per k in practice
long run 12-13 miles
I ran 14:45 in the 5k while 18 years old following this approach. Woodward is an honest course but not super fast or slow- make sure to use the downhills to your advantage. Good luck.
gotta have thick skin on this site, don't get discouraged so easily
give us some more background and you'll find that actually most of us, despite our sarcasm and trolling actually really want to help and see young runners have success beyond what they thought was initially possible
so, tell us about yourself. what sort of times have you run thus far in xc and/or track? could you give a very brief description of what your training is like: how many miles per week do you run, how long have you been running, do you run year-round or do other sports as well?
If there are any coaches that can give me advice on how to run between 15:00 and 15:15 at the California state meet i need you help. I would like to run that time because that the time most good running colleges want to see.
If there are any coaches that can give me advice on how to run between 15:00 and 15:15 at the California state meet i need you help. I would like to run that time because that the time most good running colleges want to see.
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Go out at 4:48 mile pace and hold it til the finish line
The magic gizzard coach has given you the top rated advice so unless you're going to post something useful you might as well just go with that.
How close are you to 15 right now? What did you run in track? If you've already run in the 15s I might be able to say something useful if I have general details on your training for the past year. If you have run say 1630 and above 1515 or below is not likely to happen. Looks like you are aiming for a top 10 finish? Is that reasonable? Can you run 15-1530 on the road right now?
You post saying you want to run a decent time and give zero context or data about where youre at and complain people give general or sarcastic answers.
At least mention:
1. When is the meet? How long do you have?
2. What are your recent approximate best effort 400m/800m/1k/1500m/mile/3k/5k/10k times? That'll help to work out where your weaknesses are.
3. What's your training at the moment? General weekly timetable, weekly mileage, what are your training limitations? Any injury issues? How long have you been running/training seriously for?
4. Guessing you're male based on target time but hey worth mentioning.
I will answer your question. Sub 15:15 at Woodward park IS POSSIBLE! You can do it, and here's advice that my 30 years of experience coach taught:
Race strategy wise, first mile 4:37, second mile 5:07, and third mile 5:00, kick like crazy for last 0.1. This will get you 15:14.
Training wise, the summer before get 40-60 miles a week starting after a 2 week break following track.
All season:
-take easy days really easy, hard days really freaking hard.
-7.5 hrs sleep normally, 9 after workouts and leading into key workouts/races.
-2 workouts a week (2x20min tempo @5:20 w/10 min jog rest in between for 1st workout, then track repeats varying from 12x400, 6-8x800m, 5-8x1000m, 5-6x1200, 4-5x1600m)
-Easy days on all non workout days, sometimes with hills, sometimes with fartleks
-11-14 mile long run that's sub 7 the whole time, 3 weeks before woodward state meet do it at 5:40pace and for 15 miles.