Thank you.
Thank you.
Start at 20 mpw, and build up to 40 mpw by the end of swimming. That's if you don't care about swim team. All the running will make your swim time slow, but your running will improve.
Your point that off season running is bad for high school runners is incorrect. If his only off season is during the summer since he is also in a winter sport, then why should he not be running during that time? If you want to be a good runner you need to understand that it is a year round sport. You don't take an off season because you lose all the base you spent building up. You should be working to build your mileage up towards 45-50 miles with 1 long run (10+ miles depending on your weekly mileage) Building a strong base will help your 5k substantially as you work the higher mileage, the runs will get easier and you can start moving at a quicker pace. My first xc season I was running high 19's then after a great track season and a full year of running I had built up to almost 50 miles/ week. Finished the season with a pr of 17:29. Dropped almost 2:30 because of off season work.
I'm not allowed to quit swim team.
ScottyP wrote:
I'm not allowed to quit swim team.
I guess it's a mute point then. If you are on swim team, you can't effectively train for track. You'd be better off primarily running and supplementing with swim.