Summer of LetsRun: Sub 10:00 2 miler on 10 mpw looking for advice

1. Don't bump up your mileage that quick

2. Who knows? Some people will see massive improvements off that mileage but few high schoolers can sustain it. Certain athletes, especially high schoolers will succeed more off lower mileage, which it sounds like you have.

4:30/9:40

I'm aiming for 4:19, 1:59 and 9:29 next year. I know they're pretty ambitious goals but want to aim high and get as close as possible. The 4:38 was a very tactical race and I'm definitely more in 4:31-4:35 and 9:49 shape right now. Never really ran an 8 for time, but usually just relays or points for team.

So glad you're doing this! Consider Training Talk podcast at the end of summer to review how it all went and interview the mystery HS athlete. Then check in again at end of XC season.

Was your coach on board with you running 10 mpw?

I wouldn't run 70mpw, I'd aim to get in that 35-45 zone and just stay there consistently. that'd be over tripling your mileage which isn't insane when you're this low mileage but it does mean you need to be careful.

do hills or "easy" reps once a week. do strides 1-2x a week. do a tempo once a week. for your tempo, run slower than you think you should. maybe do a specific speed development day or short hill sprints once every 1-2 weeks. if you do that every week all summer and into the fall, you will get better.

not sure what your coaching situation looks like, if they are only having you do 10 miles a week then I'd bring it up to them that you want to try some new stuff. if they're a good coach and you demonstrate that youre serious about consistent training then they will support you. if you want a more specific break down for a weekly structure bump the thread.

Has this really been verified? This kid must be immensely talented. Usually sub 10 requires at least 25-30 mile weeks, although the intensity matters too. Most kids just go out for slowish jogs most days.

The other thing is that 4:38/9:58 is the ratio of a reasonably fit runner. Brian Sell apparently didn’t run much in HS, and managed 4:28/10:06.