What kind of workouts were you doing when you ran 9:20?

Right. As did I (close). But your son is a super talent and not the norm. Plus, if he is flogging himself with intervals, then he’ll run into trouble eventually, so I hope that’s not the case.

Very few runners are going to get to sub-9:20 on 35 mpw, even as, admittedly, today’s 9:20 is yesterday’s 9:28 in the old shoes.

6-8 x 800 in 2:20 or a hair under (2:18ish) with shorter and shorter rest repeated throughout the year was one of my favorite track workouts in high school, and I think it’s great for someone targeting 9:20.

"That 8:21" was one of the worst races of my life. But I had one of the worst coaches I've ever known, or even heard of, so there would be no 8:15 with or without "super shoes".

You run well when you are in a positive training environment.

You should ask Jane Hedengren.

If you're running 9:20 in modern cheater spikes you're likely doing 9:33 workouts.

He doesn't do much quality. He only runs because I was good at it. He isn't going to run in college.

Well, that’s a shame, because he’s super talented.

Skuj, no one is talking about 9:20 3000s. Please stop vandalizing this thread. Last chance

Does Practice count and is 9:24 close enough? I have unique perspective because I was obnoxiously slow.

9:24 in practice I often did a lot of short sprints after practice 12-22 x33seconds (200M)

18 weeks 100 miles

5 weeks 85 miles

last workout week 5

3.5 warm up. 3 laps sprint the straights 3:54

2 mile 9:24 4x800M 2:30 2:34 2:36 2:32

2.5 mile jog 14x33 a few 34's 13nth in 31 jog 5 minutes

One week later 11nth at conference 25:16

Pr 3000M 9:00 (4 times)

Mile 4:32 (4;28 in practice)

800M 2:12 (at this time}

400M 63 (at this time)

CSU commit

You have never run sub 16 for 5k, never run sub 9 for 3k, never run sub 4:30 for a mile, never run sub 2 for the 800, never run sub 53 for the 400. From everything I've found, you've never even been close, especially not in any official races. Its actually baffling how you're even able to keep these fake times straight in your head.