Can I go from a 15 minute 5k freshman year to sub 14 senior year?

It's 3 years

The distance sprinter wrote:

What would it take? Provided the 15 min 5k was off about 70 mpw, and 2 workouts a week for 7 months of the year the other 5 months had about 1 workout/week. Long run of 15 miles. Average pace for most runs was 7:50. Some fast ones averaged 6:00 pace on tempo days.

Can you? Yes.

Will you? Probably not. 83 D1 guys did it last year. 430 D1 East guys ran 15:00 or better; 363 from the West, so about 800 overall (including Frosh, Soph, Jr, Sr, 5th yr).

So, about 10% go sub 14.

This is because, at that level, it is not just about your work ethic. You need serious talent (including a natural ability to run this distance and durability) and a work ethic.

Good luck on begin one out of 10%.

And, I also agree that you need to train faster...

OP, what are your 200 and/or 400 meter times?

Coach G wrote:

Do not listen to the advice to increase your mileage! You are already at serious risk of breaking down due to injury with your current mileage.

Increasing from 60 to 70 miles will not necessarily improve your performance in fact the Law of Deminishing Returns theory as per Jack Daniels proves that. In fact your performance could decrease.

Your aerobic capacity is already good but now you need to work on speed endurance.

Do not follow advice and training designed for adults you are still too young.

Read the Encyclopedia of Youth Running.

Good luck

Listen to this advice. Running lots usually ends up in running lots, slowly.

Concentrate on tracking your paces and perceived effort. Don't race every workout trying to attain the faster paces. Blocks of intervals and other workouts in a race season have high intensity. Don't be afraid to do those workouts. Just know that you don't need to follow it up 48 hours later with a tempo run that ends up being a killer pace, as tends to happen among competitive types.

Sounds like u dunno what you're talking about. YOU JUST WROTE A MESSAGE ABOUT MODERATION, GREAT ADVICE.

Can someone who has Milesplit pro view this and tell me Alan Webb's freshman year 5k?

What if I ran 14:03 this year in early April as a freshman; what should or could I expect as a red shirt senior in 4 years ..?

Sub 14? So, you are going to take THREE years to drop ONE minute?!? Seriously?

Dude - you should be aiming for AT LEAST sub 13:30 by senior year. Possibly sub 13:10.

200 is 24.5 aND 400 is 53.5

Bump

ofkfk wrote:

I don't understand why you are questioning if this is possible. Do you think sub 14 senior guys start off as sub 14 guys as freshmen?

Most of them start as ~14:30 runners though (call it a 9 min 2 mile) which is noticeably faster than 15 min. Realistically all you can do is the training. The improvement you get is the improvement you get.