I will do anything to run a 15:29 5k in XC

Training Advice/Discussion High School

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1 year ago 05/19/2022 8:31pm EDT

re: MedinaRunner

MedinaRunner wrote:
Well my coach does plan on bringing my mileage up to 50 and peaking at 60 during the summer, but I feel like I’m just really good at speed endurance, so I’m going to have to work a lot harder to get good at endurance stuff. I also don’t really know where I’m at currently. I have progressed a lot from last track season. Where I ran 53, 1:59, 4:44,10:30
I don’t really know where I’m at when it comes to longer stuff because the head track coach and sprint coach will not let me run a 3200m. I feel like I would be right around 9:35. As I can keep up fine with our 32 guys in workouts.

Maybe after the end of the season, slip onto the track when no one is looking and see how long you can run 75s.

1 year ago 05/20/2022 4:56pm EDT

re: LRC Lurker

In season for track there 60 but out of season there 70-75min almost always at least 10mi

1 year ago 05/21/2022 12:31pm EDT

re: some guys have all the luck

Yes I will be running with my team and coach over the summer. How much weekly mileage would you recommend?

1 year ago 05/21/2022 12:40pm EDT

re: MedinaRunner

MedinaRunner wrote:
Yes I will be running with my team and coach over the summer. How much weekly mileage would you recommend?

Earlier you said coach was planning on bringing you up to 50 and peak at 60. That's a solid plan.

1 year ago 05/21/2022 3:44pm EDT

re: MedinaRunner

MedinaRunner wrote:
Yes I will be running with my team and coach over the summer. How much weekly mileage would you recommend?

from the sounds of it your coach is planning to have you move up to 50ish miles a week over summer. if you were in the 40s pre-season and 30s in-season, then going to 50 over summer is plenty of an increase to see improvement.

you don't want to increase too fast for a few reasons. one of those being that your connective tissue and bones take a lot longer to recover/remodel than your muscles and motivation do. another reason being that you want to sort of "milk" the mileage and get as much improvement as possible with each jump in volume/mileage.

i think you're in a good situation. solid coach and team. lots of talent and motivation.

would point out though, running is the easy part when it comes to improving. the harder part is having enough discipline and time management skills to do the things that are good for you, but are boring af. i.e., staying on a regular sleep schedule even over summer, when in school getting your homework done after practice before wasting time or procrastinating by being on social media so you can get another 1-2 hrs of sleep a night, etc.

1 year ago 05/21/2022 6:49pm EDT

re: MedinaRunner

- I will do anything to run 15:29 in XC

I have a 2 story house that needs the gutters cleaned out, a light pressure wash and the trim painted. If you do that for me I will give you a plan to follow that gets you to sub 15:30

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