Freshman in HS here with a mile PR of 5:17
Freshman in HS here with a mile PR of 5:17
19:00 put the work in this summer.
Youre growing fast, so don't limit yourself. You could be a massively better runner in 5 months.
My PR from last fall was 19:13, sorry I should have said that
aim for sub 18. If you train consistently this summer that should be very doable. Make sure to build up mileage carefully and try to do 2 workouts a week and a long run. 1 should be tempo/LT work. For the other, you could do more tempo stuff, or shorter intervals at cv/10k pace. dont forget strides
Thiccboi wrote:
Freshman in HS here with a mile PR of 5:17
17:59 should be your goal. Honestly faster than that. Put some legit mileage in and you'll see the time drop from that alone
18 min on a fast course, 19 min on a hilly one
My best advice is to look up 5:1x runners from your county, regional etc and see what they ran the next xc season, do this for a few years and you’ll get an idea
We have certain ideas but xc courses vary from place to place. So an individual idea of what guys run on your local courses will help a lot
Thanks I like this idea
Go for sub 18:00! If you can break 18 it’ll set you up to break 5:00 next track season, and so on.
I ran 5:12 my sophomore season, put in a ton of work, and ran 17:27 later that year for XC. Put in the work and you’ll get there!
17:15 - 17:30 if you put in the right work would be an awesome jump.
pavement88 wrote:
17:15 - 17:30 if you put in the right work would be an awesome jump.
+1
Most important thing is not to put too much pressure on yourself to achieve a certain time. Definitely ready for sub 18:30 on hilly course and 18 on faster. But get in some summer races to gage where things are going and make sure you are having fun and working with teammates that are little faster to build upon or target kids in your region with similar times.
Is track season done, or do you have other chances to crush that PR? Have you run the 800 and/or 3200/2mile?
CopperRunner wrote:
Go for sub 18:00! If you can break 18 it’ll set you up to break 5:00 next track season, and so on.
I ran 5:12 my sophomore season, put in a ton of work, and ran 17:27 later that year for XC. Put in the work and you’ll get there!
Oh wow! This gives me a lot of hope and motivation
freeidea55 wrote:
Is track season done, or do you have other chances to crush that PR? Have you run the 800 and/or 3200/2mile?
Nope it's not done yet, so I still have some time to improve my mile even further. It's almost done though
freeidea55 wrote:
Is track season done, or do you have other chances to crush that PR? Have you run the 800 and/or 3200/2mile?
Oh and yes, I've ran the 800, but not the 3200. My PR in the 800 is 2:18
CopperRunner wrote:
Go for sub 18:00! If you can break 18 it’ll set you up to break 5:00 next track season, and so on.
I ran 5:12 my sophomore season, put in a ton of work, and ran 17:27 later that year for XC. Put in the work and you’ll get there!
Also the summer before your 17:27, how much mpw were you running?
That summer I varied between 40-50 mpw. Ran about 30 in season.
My coach basically had me doing tempos at 6:10-6:30 pace for 3-5 miles along with having me do 3-4x1600m every other week or so.
He’d have me trying to hit 5:35-5:40 running as relaxed and even as possible. I’d get full rest after each one. Although I’m sure it helped to build fitness the main idea was to be able to hit sub 5:40s like a metronome, with a strong last 800m getting me my sub 17:30 for the season. My PR from the previous season was 19:27, so that kind of improvement is very doable!
Don’t burn yourself into the ground trying to hit mileage and paces either. 8:00+ pace is totally fine the day after a hard day or a two a day, and you’ll still continue improving as long as your heart rate is up, even if you aren’t feeling much if any strain in your legs.
In season, I did a lot of ladder workouts like 400-800-1200-800-400, 800-1600-2400-1600-800, along with mile repeats and 800 repeats.
Strides make a big difference too! If your legs aren’t fried after a run, always go and run 100-200m comfortably fast 4-6 times.
magic mile puts you at like a 5:50/mile 5k pace with that mile, so *roughly* 18:08. However, that's just a rough estimate
Thanks! My coach made us do latter workouts too, and I think they helped a lot. So I'll keep doing them
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year