What’s the deal?

For HS (less developed than college) I’d say (mile + 20) * 2 = 2 mile

You obviously have great endurance - I ran in the low 9:0x range in HS and couldn’t break 15 as a freshman in college, but was much more of a miler

You’re better at the longer distances. Your future will be in the 10k and marathon.

(Sorry, I am OP, but I am typing from a different device) This is what I thought, I recently ran a 10k in around 30:27, but it seems there are not very many of those really long distance runners out there, and those that are can also run a good mile, such as Galen Rupp. Also, colleges aren't looking for a really good 5k or 10k runner, they want to see both a solid mile and two mile. I guess the question is, how can I improve my mile time so I don't have this problem anymore?

run a lot of 200s

you might wanna doing some fast 400s lower reps lower rest with 200s

also just racing more helps like even if you do some 800s and run kinda bad but have a good effort it will help with speed.

30:27 is ridiculously good for a highschooler

colleges will care about it that will score at some confrence meets

This is definitely one of the dumber things I’ve read on letsrun. Colleges primarily look at cross country which is a 5k, and wouldn’t look at 10k because most kids don’t have one, but for foreign (Kenya/Ethiopia) 10k may be all they look at, at least according to the half dozen college coaches and dozens of HS school coaches I know.

(Mile/800 might be more important for high end strictly middle distance, but they have limited scholarships so even for the mid d kids they want them to be able to do cross as well)

sounds fake.

Do some pure speed work over the summer during base, and even more in winter before track

Things like 5x30m all out, with 5-10 min rest.

5-10 second hill reps all out with 7-10 min rest.

You have great endurance, so you should focus on quality, form, and long recovery.

These should take the place of a normal workout. for example if you regularly do a tempo, a vo2 max reps, and a long run/race, ou could put the pure speed in place of the vo2 reps, although an argument could be made that you have already done so much aerobic conditioning that the vo2 would help you more.

Having better pure speed will increase your speed reserve; you will be running at a smaller fraction of your all out speed in a race. It is easier to run 65s per lap for a mile if your 400 pr is 52, than if your 400 pr is 56.

Benefits usually plateau after 6-8 weeks, so they should be cycled in an out, similar to how pylos are. for example, you could do them for 2 months in the summer, then do them again in october building up to peak for xc. Same thing in track.

Speed endurance work would also be useful, especially as you peak. this would be work like 4x100-200 at 200-400m race pace.

What high schooler runs a 10k during track season? Especially a sophomore? Only some out of touch person would put "I recently ran a 30:27 10k (as a sophomore in high school)" and say yep, that sounds realistic

This is not a joke. In the middle of a 6 mile tempo on the road, I found myself feeling good, and was able to run this.

I understand that you may think it is stupid, but coaches want to know they are getting their money's worth as money for track and cross country at both school is combined. So, inherently, they look for good mile and two mile times, as bad cross times with good mile and two mile times doesn't indicate a bad runner, but may indicate low mileage. Also, cross country times are relative to course, while track is universal. Sound dumb now?

However, I do understand what you are saying. I often am made fun of by my teammates for the same reason, as they cannot understand why I can mantain that speed for so long, but yet I can't run a mile under 4:20. Thats my problem :(

Yeah, sounds even dumber. You’ve never talked to a coach and the issue isn’t that you have a fast 10k it’s that you have a fast made up 10k. Colleges have 8/10k cross and 5/10k on the track so a 30:27 would be a no brained unless it was just a fake ass Garmin time.

And coaches can compare lots of runners from cross who all had the same conditions. Even two track times may not be the same because one might have been hot and windy while another was cool and calm with pacers.

But yeah, a coach won’t probably give two siths about you Garmin ‘10k in a tempo’ time.

I'm a sophmore. I'm not allowed to talk to coaches yet 😂

Yet somehow you know that colleges aren’t looking for sub 15/low 30:s 5/10k guys?

a) you can email coaches your info or call or whatever, they are just limited in their replies, and you should do this if you want them to reply in June when they are able to talk to you (assuming the 5k isn’t also just a gps tempo run)

b) you absolutely can talk to D3 coaches, even if just to learn info

c) your coach can call and talk to other coaches

Hello? He ran 6.25 miles in the middle of a 6 mile tempo? Yeah that math checks out

He is dumb, but I read that to mean: He found himself feeling good in the middle of (what was planned to be) a six mile tempo, so he continued on for a full 10k.

Either way, pretty suspect and a 14:49 on an actual 5k cc course would be more impressive, but I suspect that was probably short.