Hi my name is Sean Barkasy. I ran 16:17 on a really hilly course here in CT. My training partner is Aidan Puffer my teammate at Manchester High School. I want to know if I have a chance to break 16 mins at my next race at Northeast XC championships? I'm hitting 5:50 for tempo runs and doing a lot of Critical Velocity workouts. I run 16:17 for the 5k, 9:09 for the 3k, and 4:35 for the mile. I also am running about 60 miles a week. Please let me know if you think I have a chance or any workout suggestions to help me get there. Thanks!
Sub 16 in my future?
Training Advice/Discussion
High School
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Yes, easily
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If it was Wickham park, then yes. I hate that course with a passion. If you guys down in CT could nuke Wickham Park or something so I never have to run there again that would be greatly appreciated.
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As a 4:35 guy your track 5k should be 15:54-15:42
You improve the mile then you’re track 5k would improve and with that your xc time -
22seabar wrote:
I want to know if I have a chance to break 16 mins at my next race at Northeast XC championships? I'm hitting 5:50 for tempo runs and doing a lot of Critical Velocity workouts. I run 16:17 for the 5k, 9:09 for the 3k, and 4:35 for the mile. I also am running about 60 miles a week. Please let me know if you think I have a chance or any workout suggestions to help me get there. Thanks!
I had to look up Critical Velocity online to see what that referred to.
Depends how fast the course in NH is for the championships...otherwise, your times seem consistent. For example, I ran the 3-miles at Crystal Lake course in IL around 16 flat, and that was regarded as the toughest HS CC course in the state. Athletes who ran around 14:20 for 3-miles later at Detweiller Park in the state championships could only run around 16 flat.
As to your mile and 2-mile times, I am guessing those came from the previous year? -
Yes, I ran 16:17 at Wickham Park in my opinion one of the hardest courses in New England.
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Yeah, I want to hit 4:25 or lower this year for the mile.
