If a guy is a 4:45 miler, should he be able to run, say, 5:15 this time of year during early season XC training? Is 5:00 better? Is 5:30 too slow? If a HS kid is improving year by year, where should they be 3 weeks before the season?
If a guy is a 4:45 miler, should he be able to run, say, 5:15 this time of year during early season XC training? Is 5:00 better? Is 5:30 too slow? If a HS kid is improving year by year, where should they be 3 weeks before the season?
Bump.
you should be able to run your p.r if not faster
It really depends on the program. But loosing 30 seconds is way too much. Staying under 5 is probably good but again really depends on the program.
The best indication that you are improving if you following basically the same program is that you are faster now than a year ago.
You can never give to much info on the kid and the program when asking this kind of thing.
I actually pr'd in the mile during summer training for xc, but I was very sick track season so idk depends really. A 4:21 guy on the team did a 4:50 in a time trial a few weeks ago, doubt he was full out though.
There are a lot of variables at work here. High school kids are constantly maturing and growing physically. Just for that fact alone, you shouldn't see that much drop in performance.
Also, a kid who is more of a distance oriented miler (ie. one that runs the mile, 2 mile double in track and who performs well from mileage and tempos will be closer to peak mile performance during the summer than a 400-800-1600 type who runs a bunch of fast reps and hard VO2 max intervals to get in race shape during the season.
Regardless, a coach should never let an athlete neglect his speed so much that he slows dramatically. My 400 PR was set during a summer all comer meet.
I think that as long as you train hard over the summer and do tempo runs consistently, then you should be able to run decently close to your mile PR. The only difference is that you have noo speed work over the summer
should be pretty darned close - 4:50/55