Hey I’m a freshmen going into my sophomore year and I’m wondering how to go from 10:30 to sub 10. A little background after a month of speed and mileage around 25 when I was tapering and 40 when I did a little bit of a base phase I came from a 11:06 a month ago and I’m wondering how long this will take me.
Run more. Growing and puberty will take care of the rest.
go to arcadia next year to run sub 10
Doesn’t quite work like that. You needed to have about a 9:23 this year to even run the unseeded race at Arcadia.
Now to answer the question from OP. Lots of consistency. Six days or seven days of running every week for the whole year outside of 1 to 2 week breaks each season. 1 tempo. 1 interval session and 1 longer run each week if you don’t have any races each week and the rest of the days mileage between 6 to 8 miles at comfortable pace. Drop the interval session on weeks where you have races and put easy days in between effort sessions. Core and body weights. Sleep and hydration. Find someone to run with on easy days. Look at the long term and don’t get discouraged in the short term. You’ll get there!
My daughter went from over 10:40 to under 10:20 in a season running 25-30 miles week of good quality. He daily runs are 4-5 miles at 7:00/mi pace and then there is great variation in interval work. We don't run tempos in our program, but 4 x 1000m at 3:05, etc. Just keep the consistency, stay healthy, avoid days off or "breaks" just keep building the momentum until you get where you want to go.
4x1000 at 3:05? Is that at typo? 4:05 maybe?
4:05 is 6:26 pace which for a 4x1000 workout seems very slow that 2 mile I believe he was referring to the contrary.