Didn't do enough base training; Can I fix this?

High School Running Distance
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  • Feck

    Anonymous Poster

    2 years ago 09/04/2021 12:09pm EDT

    I'm a 16 year old sophomore. I'd peg myself around 18:30's for a 5k based on 15 mpw. Currently, in-season's begun, and I didn't base train enough. I went too fast, too hard, and ended up hurting myself in the beginning of base. My original goal was to build up to 40 mpw and get my time down to 16:xx. Now, I'm struggling to go over 20 mpw. I take full responsibility, but I'm not letting this deter me. Should I just slowly continue to tack on easy miles throughout the season? Are the low 17's within my range if I continue to build slowly?

  • boy ain't right

    Anonymous Poster

    2 years ago 09/04/2021 12:13pm EDT
    re: Feck

    Feck wrote:

    . I'd peg myself around 18:30's for a 5k based on 15 mpw.

    What?

  • Feck

    Anonymous Poster

    2 years ago 09/04/2021 12:23pm EDT
    re: boy ain't right

    Based on other reliable indicators of fitness, I can estimate myself to run around the 18:30-18:39 for a 5k. I'm currently training around 15 mpw.

  • registered

    CopperRunner

    Member since 12/28/2019.

    3,881 posts. Last post 16 hours ago.
    2 years ago 09/04/2021 1:13pm EDT
    re: Feck

    What pace are you running your mileage at? Most 18:30 kids can run 30+ without any issue if they do their mileage correctly.

    I went from 18:52 to 17:27 over the span of one season, so it may be doable, but you need to understand that my 18:52 was during about a 50-55 mile week, and my 17:27 was during about a 20 mile week, so I had room to taper. 15 mpw just really isn’t enough to have an aerobic base and improvement may get hard this season as burnout sets in.

    If you are in 18:30 shape, run all of your easy miles slower than 8:00 pace, and do more of those easy miles to compensate for the slower pace.

  • Feck

    Anonymous Poster

    2 years ago 09/04/2021 2:03pm EDT
    re: CopperRunner

    I used a pace calculator and based it on my 3200m track time (10:33). It put me around 7:15-7:50. That's too fast for me though. I'll definitely take your advice.

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