Can I run 16:15 or faster next year for 5k

northernmich wrote:

I am a freshman in high school and just finished my first year of xc. I like it a lot and was the best freshman on my team and in my region this year. My PR from this season was 17:35 and 5th on my team, I also broke 18 2 other times and ran mostly in the 18:20-40 range all season until my championship races. My older brother (whos a college runner) thinks I could run around 16:30 next year if I train but I think I might be able to do better. I also want to run under 4:50 in the mile for track or under 10:30 for the 2 mile. Is this possible or should I set my sights lower?

So you got a goal from him and you wanna go even higher

I like your enthusiasm

Grind it out consistently, what kinda mileage were you hitting for those times?

I can tell you now that you can most definitely achieve such a goal.

Consistency and don't over-train and I would bet on you doing it.

And yes, even lower is possible but go for 16:30 first, even if that itself takes a few attempts.

I would say when racing your 5k probably run by feel that it's difficult but achievable for the first 3.5k and then as hard as you can till the finish.

Running by effort as opposed to a given pace may yield the optimum performance and give you best chance of improvement.

northernmich wrote:

I am a freshman in high school and just finished my first year of xc. I like it a lot and was the best freshman on my team and in my region this year. My PR from this season was 17:35 and 5th on my team, I also broke 18 2 other times and ran mostly in the 18:20-40 range all season until my championship races. My older brother (whos a college runner) thinks I could run around 16:30 next year if I train but I think I might be able to do better. I also want to run under 4:50 in the mile for track or under 10:30 for the 2 mile. Is this possible or should I set my sights lower?

How fast are you at 100- 200-400 all out? That determines a lot......then the matter is if you have a coach you have to listen to him / her what your chances are for good improvement. If no good coach you can try some Magic :)

17:35 is a quick freshman time. Be patient, and be consistent.

No single workout, or event will get you a "breakout". Keep logging miles, even slow ones. I think i was mid 18s as a freshman and eventually ran 16:20s as a JR/SR.

Jan Slimesson wrote:

COACH WIZARD 1 wrote:

How fast are you at 100- 200-400 all out? That determines a lot......then the matter is if you have a coach you have to listen to him / her what your chances are for good improvement. If no good coach you can try some Magic :)

Whatever you do, avoid Coach JS. Unless you want a guaranteed bad result!

Magic failure awaits you under the Swedish coach!

It`s the opposite! I make runners great up to their potential.It`s like magic!

COACH WIZARD 1 wrote:

Jan Slimesson wrote:

Whatever you do, avoid Coach JS. Unless you want a guaranteed bad result!

Magic failure awaits you under the Swedish coach!

It`s the opposite! I make runners great up to their potential.It`s like magic!

Like your marathoner who runs slower every year?

Or your 1500 m runner who got slower and slower?

You make runners waste their potential. It`s like magic!

Focus on the process, having fun, and, realizing your potential. Your times will drop lower than you could’ve imagined.

northernmich,

I recall my 5K was exactly the same as yours - 17:35 - when I decided to start training regularly with a certain goals set. It was in Nov. 1978 when I was 20 and was running randomly with average 120-130 km/month. I switched to 200 km/month (about 30 miles per week) and in 5 months (spring 1979) ran 5k at 16:30 easily.

So, this is doable, absolutely.

These are all possible goals, but focus on track first. See how that goes and then think about cross country. As a freshman, you'll be a very different athlete in 6 months at the end of track season than you are today.

Next up: Break 5 in the mile. You might get there in your first meet, or it might take you all season. I'd say there's a good chance that you'll be able to aim for quite a bit faster than 4:50 by the end of track season.