4:35 to 4:20 in one year

In the offchance you're not a troll based on your last sentence, you should probably look to be under 9:50 in the 3200 at the very least. You don't post your mileage or workouts here, so I'll assume you're lower mileage.

Just increase your mileage smartly and safely and you should see improvement, your track speed won't be affected if you do everything you're supposed to like occasional hill workouts and strides.

It's possible, but don't quit your job. At this level, the spikes don't help much.

Yes. If you do 30 miles per week and sensible workouts, you should be a-okay!

Former alumni from my school went 4:35 outdoors to 4:18

Other guy years before ran 4:37 to 4:21 full mile

It’s possible, get your 800 down to sub 1:58 and your 3200 down to like sub 9:50 at least like the other guy said

I wouldn't say its impossible but unfortunately its not super likely. When I was a junior I ran like 4:36 (didnt race it often) but had a 1:56 800. That following indoor season I ran 4:24. Covid nabbed my outdoor season so I didnt get the chance to go for sub 4:20 but I'm not sure if I would've shaved off those last few seconds anyways. My main concern is that your speed is kinda lacking. 2:03 ain't bad but thats not really close to fast enough to run 2:09.x two times in a row, even if you keep improving. Still not saying its impossible for you, I've seen crazier drops in time, but I'd just tell you be real with yourself about your expectations

When did you run 11:03?

Did you mean 10:03?

as far as maintaining speed while getting ready for XC, I'm a big fan of the ends to middle principle. So work on top speed/acceleration either through hill sprints or flys on the track, or even just some fast 200's (~mile pace) every week or two. Thats one end. The other end would be working on your endurance/aerobic strength. My personal favorite way to do that is with increasing mileage (~50mpw), fartleks, and longer "uptempo" runs. An example would be 25-30 minutes at CURRENT 5k fitness + 60 seconds. I built into about 45 minutes of this pace over a couple of weeks. You can also add these into the ends of your long runs, or even as a pick up in your easy runs as you develop in fitness just make sure you aren't running faster than perscribed, pace does matter for this kind of work. Summer XC training is just about feeling good, staying healthy, having fun, and building that base so try not to stress too much. One last word on speed work: ease into it and always take 5+ minutes rest. I know youre coming off your track peak and you might feel pretty fast, I'm telling you, if you just hop on the track and try and bust out 5x60m fly all out you'll be messed up for a week. Also, spike up anytime you do speed on the track. Best of luck, hope this helps.

Its quite common for hs juniors to make that drop in their senior years. Good luck.

I just finished my junior season and progressed my prs from 4:46 to 4:22 and from 10:37 to 9:35, so I would definitely say that’s possible

tradition wrote:

When did you run 11:03?

Did you mean 10:03?

Unfortunately my PR is 11:03 however it was run in a dual meet in my first meet of the year, and it was after the mile and 800. I think now I could run sub 10:20 on fresh legs, but I know that still isn't impressive. My coach only let me race the 1600 as my first event this year, sadly.

ehh9 wrote:

In the offchance you're not a troll based on your last sentence, you should probably look to be under 9:50 in the 3200 at the very least. You don't post your mileage or workouts here, so I'll assume you're lower mileage.

Just increase your mileage smartly and safely and you should see improvement, your track speed won't be affected if you do everything you're supposed to like occasional hill workouts and strides.

It's possible, but don't quit your job. At this level, the spikes don't help much.

Not a troll lol. I got a part-time job this year because I could balance it with track and school because I was virtual. Next year I will be in school, so I am quitting that. Also, my mileage before February was around 40 miles a week, but when I started training with the team the coach made me lower it, so basically ever since February I have been doing 20-30 miles a week. My coach trained me like more of 800 meter, maybe miler, and we were doing fast hard workouts with long rest since the beginning of March.

FutureOldHead wrote:

I wouldn't say its impossible but unfortunately its not super likely. When I was a junior I ran like 4:36 (didnt race it often) but had a 1:56 800. That following indoor season I ran 4:24. Covid nabbed my outdoor season so I didnt get the chance to go for sub 4:20 but I'm not sure if I would've shaved off those last few seconds anyways. My main concern is that your speed is kinda lacking. 2:03 ain't bad but thats not really close to fast enough to run 2:09.x two times in a row, even if you keep improving. Still not saying its impossible for you, I've seen crazier drops in time, but I'd just tell you be real with yourself about your expectations

I know my speed is not there yet, but I think I am in shape for a 2 flat of 2:01 "I know that's not enough either but its better" because when I ran the 2:03 it was in a relay after a mile. This weekend I will let you guys know if my 800 improves when I am on completely fresh legs. I know a relay isn't a true time, but I still count it as my open because its about how fast you can run 800 meters no matter the start.

Ok this definitely helps. For speed do you also recommend racing throughout the summer like once a month in a variety of distances like 400 m and 1600m. I also forgot to mention that I got a gym membership and was wondering what kind of lifts I should be doing. This will be my first year lifting to help improve my running. I was thinking heavy squats, heavy lunges and heavy deadlifts twice a week to improve basic speed also. I'll also do pull-ups and core just for basic strength.

bump