sub 17 5k thread

not to steal the thread, but I also have the same goal. Is a 3 x mile with 4 minute rest between, a good estimate of 5k shape if you add all three intervals together plus 30 seconds?

As far as workouts go, that looks okay for base building. I know many would disagree, but personally I would get more benefit from just doing a 10 miler instead of a 4/6 double. I broke 17 for the first time when I was your age, and I was running 70-80 miles/week. I recall running pretty darn hard twice per week too. Good luck. I hope that by this time next year you are trying to figure out how to break 16. Just know that it never ends! enjoy.

To break 17, it took consistent training and advice from my coaching staff. I did what my coaches told me to do, and it got me ready for the season. We did about 40-50 miles a week running singles every day over the summer with some tempo runs and stuff and we maintained 50 miles a week pretty much the entire season.

Looking at your current schedule, it looks like you are running a ton. That's fine if that's what your coaches want, but if not then you probably shouldn't be doing so much. My team is definitely speed based, and it looks like your team is very strength based. Both methods work well if done correctly. My pr from last year was a 15:54

I'll give a sample of my past training week (I'm 16 junior):

Monday- 6

Tuesday- 1 mile warm up, 3 mile tempo, 3 mile cool down

Wednesday- 6

Thursday- 7

Friday- 1 mile warm up, timed 2 mile, 3 mile cool down

Saturday- 60 minutes (8.5 miles)

Sunday- 5 minutes easy/2 hard x6 (6.5 miles)

All of my easy mileage is done at 6:30-7:00 pace. My tempos are at 5:20-5:40. If you add it up, you get 47 miles.

It may be worth noting that we start every single practice with a 1 mile warm up on the track along with several drills. I don't count this towards my mileage but I think it definitely helps with my mechanics which is HUGE. We also stretch with holds of 30 seconds after our runs. Little stuff like this will take you a long way aside from just putting in miles. Email me if you have any questions, and I'd be glad to answer them.

Yeah thats right mid this is mid season training. I didnt't know where you were at or anything. If you are consentrating on base training my advice would be to stay around 60 miles a week. if you do doubles make them like 3 and 7 or 2.5 and 7 or 8. Still push that long run at the end. Maybe throw in a tempo every other week. When season starts start with longer intervals miles and then 1ks and then 800 to maybe even 600s. Save quarters for track season. Hill training in base training is also very good to help build strength and speed. Once or twice a week. I would suggest a schedule like this.

Sun. 3/7

mon. 10or11 push last 3or4

tue. 5or6

wed. 7or8 find some hills

thr. 5or6

fri. 3/7

Sat. 7or8 moderate pace

In my first attempt to get to sub 17, i was running about where you're at. I did a lot less doubles and a really long run once a week, but other than that, sounds pretty comparable. I ended up surprising myself and running 16:05.

The point is, if you can handle that training volume, do it up! you might even run way faster than your goal.

20mpw!! wrote:

I know seriously. Who needs all these miles. As a freshman in highschool my schedule was like

Monday:4

Tuesday:3

Wednesday:4

Thursday:5

Friday:3

Saturday:7

Sunday:0

26 miles a week....not 70...and 17 seconds under 17.

I ran a 16:43.

70 mpw is just way too much

what specifically were you doing in these runs? I run about 30 mpw and would like to know how to get the most from it.

what is your email?

Jesus Christ you are going to be a senior and runnig 70 miles a week and are only going for sub 17. Basically you have no future in distance running. I ran 16:55 my first ever cross country race, on a true 5k course, never ran before, as an eighth grader, at altitude. Sure I am multiple state champ and all but JESUS. I have never in my life run more than 62 miles. I dont give me crap that runners are all different blah blah blah, if you have to run 70 mpw for 17 you have not an ounce of talent in your body. I am your age and can tempo this. Just my two cents is you need to do "easy" 400's in like 70-78sec, hills, long run of 10-12mi, tempo, and the rest normal runs of 6-8 miles, with 5-6 on sunday. Gives you 50-55, make sure to do this is singles too. I did doubles like that, not the same I promise. And do not dick around on the normal runas good pace, not to hard, but not just jogging. The days you do the easy interval session(add in 600's, 800's, etc...) would be a good day for a 3-6mi run for a double. I say 3 doubles max per week and then yu get 60-65mpw. Make sure the session is good and hard but do not push yourself like you will in the season. For the hills you can either do a repeat hill session(I advise this) or a good and hard hill run. For the long run since it is only 10-12 miles it should be at a pretty good pace. Do this and if you can not get to sub 17 then go take up basketweaving or have a taco or something.

xcsud1 wrote:

if you can not get to sub 17 then go take up basketweaving or have a taco or something.

hey, go get a scholarship to kindness school, would you?

You are too young to understand, but when you get older you will not remember the times you ran as much as the effort you put in, the people you ran with, and those special races where you flew. Doesn't matter if you ran 15:00 or 17:00 - running is all about effort and improvement.

The people who most impressed me most in hs were the guys who kept at it, improving every year and who were totally wasted after races. They will have the best memories of hs xc and track. And maybe even keep up with it for 50 years.

I do like tacos, though.

Uh winning and not sucking is fun. Why don't we just give everyone a ribbon and tell them they are all winners? Why run competitlely if you take the competitive part out of out? I am a jerk? Most likely, and sorry for that but this is why America sucks in distance running.

The point is that you should put in the work and race your heart out.

If you do this, you will have received much from the sport.

Winning is better than not winning, and winning inspires people to work harder. And winners get the prizes and recognition.

But a midpack runner can get just as much satisfaction, if he puts in that work and races his heart out. Happens every weekend, around the world.

You can't really want anyone who can't break 17 in a 5k to stop racing - you are exaggerating - but try to be encouraging in the future - you will get far in business if you do.

No. America sucks at distance running because people like you convince others they have no talent and they should quit. No one here wants to give him a ribbon or anything except a list of workouts he needs to do.

You ask, "Why run competitively if you take the competitive part out of it?" We are not taking out the competitive part out. We are putting the competitive part in. We are telling him what he needs to do to improve enough to be competitive.

For all we know, you have no talent but have been very active at swimming or soccer and he has been in front of the TV his whole life. Just because you don't immediately run fast is no reason to give up, maybe puberty is just around the corner.

hahahaha

Enough of this, Im an upcomiong senior running 70mpw? yes. I'm going for sub 17? yes. Would I like a 15:45? yes. Have I ever run 70mpw before? no. So how do I know I won't get a 15:45? I don't.

Sub 17 is a goal I've had ever since I've started running. My state meet is ussually won with a 16:30 or so. Hence sub 17. I don't know why everyone on this board insists that they ran 16 xx their first season of cross country off of 20mpw. Who are you trying to impress? If its true, give me your name and I would be glad to look you up on milesplit.

Also, where does everyone get that 16 is not competitive. 16 wins alot of meets and is ussually in top 10 of major meets unless its a really fast course. Or a foot locker nationals meet. But I have already accepted the fact that I'm not an all american, maybe you should do the same.

Want more proof? go to tn.milesplit.us and look up results.

Good for you summerb. Don't let the nabobs of negativity dis on you. Your summer training sounds pretty good, but I echo those that suggest your training include lots of hills. Develop the mindset that they are elements to be conquered. Pick running routes that have lots of hills, and force yourself to challenge those hills. Pick up the pace and drive over each and ever one. Each time you work a hill, you are doing a bit of strength and speed training. Come cross-country, it'll give you both a physical and mental edge. Also, try to get off the roads as much as possible. Cross-country puts demands on the stability muscles that don't get fully exercised from running only on roads.

Good Luck!

I went from 17:10 to 16:29 junior to senior year in high school. I hardly trained at all after freshman year, ran a moderate amount (35-45 miles maybe? I didn't log back then) before junior year. I was coming off a 4:38/10:10 track season, and a marathon that a friend of mine roped me into (bad idea, in retrospect, but hey, I almost broke 3 hours!). So I took it easy for a week or two after that, then probably averaged 50 or 55 miles a week for most of the summer. I went long (12mi maybe?) once a week, and my team had captain's practice with our coach once a week, so we would do some kind of workout every tuesday. It varied a lot--sometimes it was hills, sometimes it was just some moderate running and strength circuits, and sometimes it was cut-down style intervals (starting really slow, then each one getting a bit faster). I don't remember doing any other workouts on my own. I may have done hill repeats a few times at the end of the summer (can you tell I don't have my logs with me?). I did one or two road races, don't remember how I did.

With about two weeks to go before our season started, I "discovered" doubling, so I decided to give it a try. Being a reckless high schooler, I doubled 4 or 5 days a week for two week (usually only 3 or 4 miles) and went 75 miles and 85 miles the last two weeks before the season. Not sure if it helped a ton, but it sure didn't hurt, and it was a lot of fun, to be honest.

If I could go back, I'd only change a few things--I'd spread the mileage out a bit more over the summer, maybe try to average 60 or 65 miles for the last month. I'd probably go a bit further on my long run--13mi would have been a good distance. I also would have experimented with doubles a little bit more. But in all, it worked out really well. I ran 16:55 in my first race, then 16:30 on a fast course. I later ran 16:29 at the end of the season on a much, much tougher course.

I actually DID make a lot of those changes that winter--doubling more, running more mileage. I had 8 or 10 weeks in a row above 70 that winter, and I came into spring track super fit.

In closing, just make sure you're eating reasonably well and getting sleep! It makes no sense to bust out 10 runs a week if you're only averaging 7 hours of sleep every night.

Other random tips:

*run on trails more

*run with your friends (teammates) when you can--it's more fun than the "lone runner vs. the world" mentality you get into when you train alone all the time

*have fun

*try to get some carbs and protein in right after you finish your runs

*don't hammer everything (the goal is to go faster, not necessarily harder--realize the difference.)

*conversely, if you feel good, don't be afraid to "run to the barn" as malmo would say.

*run in college!

---The Collegian.

I know your not getting 15:45 becuase you come hear for advice. Ever heard of your coach? That is what he is there for. Secondly your state is won in 16:30(sucks)and you think you may get 15:45 hahahahahahahahah!!!!!!!!! And you sound like a hopeless senior.

I ran under 16 minutes until my early 40's.

I swear it was all thanks to track workouts.

I hated them. Still do.

But, a neccessary evil.

When in doubt, do quarters.

I would do 8-12 400m's with only a 200m jog between each.

I am also a true believer in plyometrics. you can do them anywhere.

Jump rope, hopping, bounding up a ledge or block.

kldkj wrote:

I know your (sic) not getting 15:45 becuase (sic) you come hear (sic) for advice. Ever heard of your coach? That is what he is there for. Secondly your state is won in 16:30(sucks)and you think you may get 15:45 hahahahahahahahah!!!!!!!!! And you sound like a hopeless senior.

And you sound like a worthless troll. Three obvious mistakes in one worthless sentence. Good job ***hole!

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