sub 17 min 5k?

not enough information. what are you mile/2mile PRs? how long have you been doing 30mpw? what kind of training were you doing when you ran 19:55? Are you currently doing any workouts or just easy mileage?

You are looking to drop 3 minutes which is possible but we need to know what kind of talent you have and work you've done.

join the band

Simple. Take it easy as you wait for your customs inserts to come in and then start slowly increasing mileage and just do an entire year of base training (6 days week of running to prevent injury, even 3-5 during the first month at 5-6 miles a day) while running through some meets, as in all reality you probably wouldn't score any/many points from (unfortunately and against your will) taking a year off. Use them for a fitness gauge, maybe. Take a little break between outdoor and summer, say 2 weeks, and start a summer of miles peaking a certain camp during late August with the rest of your team.

Bring down the mileage a bit for XC, listen to your coach, and profit.

Love ya.

P.S. I'm probably wrong. So, well, yeah.

P.P.S. You'll get there

oohoow wrote:

Take a little break between outdoor and summer, say 2 weeks, and start a summer of miles peaking at a certain camp during late August with the rest of your team.

What kind of times can u hit for these workouts?

12 x 400 (1:00) recovery

5 x 1000 (1:00) recovery

I couldnt get below 17 no matter how hard I trained...until I lost weight. Thats probably the biggest time dropper you could do, and it doesnt even involve more running necesarily ( so your injuries can still heal).

yonni wrote:

not enough information. what are you mile/2mile PRs? how long have you been doing 30mpw? what kind of training were you doing when you ran 19:55? Are you currently doing any workouts or just easy mileage?

You are looking to drop 3 minutes which is possible but we need to know what kind of talent you have and work you've done.

sorry for not including this info. I've run a 5:29 mile, a 11:51 2 mile (I was NOT prepared for this one, it was my first 2 mile). But this was my freshman year because, as I said earlier, I lost both track seasons last year. I've been increasing my mileage by 10% since I've been able to again, and this week is my 30 mile week. I tried an easy workout yesterday, 4x800s, but the times were complete BS. Right now I'm just doing "easy" miles.

Come on now, sub-17 is world record pace. Let's shoot for something a bit more realistic.

First break 19... and then 18.. and then maybe 17

Keep putting the miles in and listen to your coach. You're still very young - you can imrove A LOT. Don't listen to the naysarers out there and if you enjoy running you'll have a good time whether you break 17 or ever score a point. Also don't think that you have to score points to be a valuable member of a team - that's not true - you can be a good teammate by working hard and supporting the team.

Took me about 60mpw to get it

It's really difficult to say whether this person can break 17 minutes. It sounds like the desire is there, but 17 minutes sounds unreachable in such a short amount of time, especially considering their personal best. Continue to train with confidence, steadily increase the intensity of your workouts, and hopefully you'll have a breakthrough race that will catapult you closer to 17 minutes!!!

The truth is, you probably won't hit your goal while in high school.

However, you will definitley reach a sub 17 soon after high school if you continue logging miles into your twenties.

Strength will build, and you will be able to maintain a faster and harder pace.

It will happen, but you have to keep working and be patient.

Are you male or female?

I'm female. I ran a 23 minute 5k my first cross country season, was out the whole winter with a stress fracture, came back for spring track, took 30 seconds off my 1500 time, had another stress reaction at the end of the spring and took maybe 6 weeks off, and ended up running 20 flat the next fall. I would say it's possible if you're consistently healthy.

dfgjklfd wrote:

Are you male or female?

I'm female. I ran a 23 minute 5k my first cross country season, was out the whole winter with a stress fracture, came back for spring track, took 30 seconds off my 1500 time, had another stress reaction at the end of the spring and took maybe 6 weeks off, and ended up running 20 flat the next fall. I would say it's possible if you're consistently healthy.

I'm male

I don't know man, this sounds a little out of your league.

I broke my foot my freshman year of xc and only ran one race.(20:56) but i recovered and trained over summer and ran a 17:57 my sophomore year on an almost identical course. This year(my junior year) i have ran a 17:44 on the same course i ran on my freshman year and have yet to run on the course i PRed on last year. So it is definately possible to drop 3 minutes in a year and still PR on top of that. I would increase your milage first. Once you have a good base and can go for a long run at a faster pace easily, start adding hill sprints, and repeats like 400s and 800s to work on breathing and footspeed. mile repeats and kilometer repeats arer some of my favorites