Hello,
I am currently a high school runner and I just broke 10 minutes for the 3k. I would think my 5k is around 17:30 now. My 5k was 19:30 4 months ago, and I was able to improve to my time now with around 30mpw. Do you think it is possible for me to go 15:00 by senior year? How much training is needed to do so?
Thanks
15min 5k
High School Running
Report Thread
You are reporting this thread to the moderators for review and possible removal from the forum.
-
-
What grade are you in, because if you are a senior there is no shot that you go 15 flat.
-
"by senior year" probably means he's not a senior yet
-
I’m a sophomore
-
Hike it up to 60 mpw during the summer, 40 mpw during the season and do lots of tempos and repeats (1000s, 800s, 400s) take your easy days super easy. Get good sleep, proper diet, lots of hydration and I but you can get it.
-
highschoolrunner163846 wrote:
Hello,
I am currently a high school runner and I just broke 10 minutes for the 3k. I would think my 5k is around 17:30 now. My 5k was 19:30 4 months ago, and I was able to improve to my time now with around 30mpw. Do you think it is possible for me to go 15:00 by senior year? How much training is needed to do so?
Thanks
What you need for fast improvement is something like this:
M: 5-7 miles easy
Tu: 12- 20 x 400m at 5 k race pace and rest = wait easy walking back to approximately 60% of max heart rate.
We: 5-7 miles easy
Th: 5-7 miles easy + 2-3 x 100 m fast strides with 3 min walking rest between
Fr: Lactate threshold intervals to a total of 5-7 miles with same rest as Tuesday workout.
Sa: 8-10 miles easy
Su: Day off
A weekly total of at most 43 miles Good luck! :) -
Should I do workouts in the summer?
-
You should 100% do workouts in the Summer. A lot of high schoolers make the mistake of hardly doing any of them at all during the Summer, making them slower (despite running mileage).
-
Since you're already doing well on 30, I would only bump it up to 40, 50 max if I were you. Remember that the race you're training for is only 5k (3 miles).
-
The Wizard JS wrote:
highschoolrunner163846 wrote:
Hello,
I am currently a high school runner and I just broke 10 minutes for the 3k. I would think my 5k is around 17:30 now. My 5k was 19:30 4 months ago, and I was able to improve to my time now with around 30mpw. Do you think it is possible for me to go 15:00 by senior year? How much training is needed to do so?
Thanks
What you need for fast improvement is something like this:
M: 5-7 miles easy
Tu: 12- 20 x 400m at 5 k race pace and rest = wait easy walking back to approximately 60% of max heart rate.
We: 5-7 miles easy
Th: 5-7 miles easy + 2-3 x 100 m fast strides with 3 min walking rest between
Fr: Lactate threshold intervals to a total of 5-7 miles with same rest as Tuesday workout.
Sa: 8-10 miles easy
Su: Day off
A weekly total of at most 43 miles Good luck! :)
Yeah, good luck.
Whoever follows Jan Stensson's plans is assured to underperform. -
highschoolrunner163846 wrote:
Should I do workouts in the summer?
Well......if you ask me, and you do)), your weeks should just look the same all year round. I guarantee you will be surprised how fast you will improve and keep up that improvement like a never ending story if no interrupting injuries. Good luck!
- Magic Wand - -
356 wrote:
The Wizard JS wrote:
highschoolrunner163846 wrote:
Hello,
I am currently a high school runner and I just broke 10 minutes for the 3k. I would think my 5k is around 17:30 now. My 5k was 19:30 4 months ago, and I was able to improve to my time now with around 30mpw. Do you think it is possible for me to go 15:00 by senior year? How much training is needed to do so?
Thanks
What you need for fast improvement is something like this:
M: 5-7 miles easy
Tu: 12- 20 x 400m at 5 k race pace and rest = wait easy walking back to approximately 60% of max heart rate.
We: 5-7 miles easy
Th: 5-7 miles easy + 2-3 x 100 m fast strides with 3 min walking rest between
Fr: Lactate threshold intervals to a total of 5-7 miles with same rest as Tuesday workout.
Sa: 8-10 miles easy
Su: Day off
A weekly total of at most 43 miles Good luck! :)
Yeah, good luck.
Whoever follows Jan Stensson's plans is assured to underperform.
Of course not ! Last summer I coached an American high school kid with a former 18:45 at 5 k. When I was ready with him he ran his first fall XC 5 k in 17:10 with a feeling not all out.
I just deliver real improvement. -
highschoolrunner163846 wrote:
Should I do workouts in the summer?
Just run easy and for fun in the summer. -
The Wizard JS wrote:
356 wrote:
The Wizard JS wrote:
highschoolrunner163846 wrote:
Hello,
I am currently a high school runner and I just broke 10 minutes for the 3k. I would think my 5k is around 17:30 now. My 5k was 19:30 4 months ago, and I was able to improve to my time now with around 30mpw. Do you think it is possible for me to go 15:00 by senior year? How much training is needed to do so?
Thanks
What you need for fast improvement is something like this:
M: 5-7 miles easy
Tu: 12- 20 x 400m at 5 k race pace and rest = wait easy walking back to approximately 60% of max heart rate.
We: 5-7 miles easy
Th: 5-7 miles easy + 2-3 x 100 m fast strides with 3 min walking rest between
Fr: Lactate threshold intervals to a total of 5-7 miles with same rest as Tuesday workout.
Sa: 8-10 miles easy
Su: Day off
A weekly total of at most 43 miles Good luck! :)
Yeah, good luck.
Whoever follows Jan Stensson's plans is assured to underperform.
Of course not ! Last summer I coached an American high school kid with a former 18:45 at 5 k. When I was ready with him he ran his first fall XC 5 k in 17:10 with a feeling not all out.
I just deliver real improvement.
LOL no.
Lots of evidence of your poor coaching ability on multiple threads.
