17:30 5k

So you're mile PR is 5:06 and you opened a 5k in 5:08?

Okay, run more than 25 mpw... your speed should be fine. Unless your coach is severely limiting your miles you should be able to get up there no problem. Also a good endurance workout is cruise intervals. Try to run 6 x 1 mile with only 1:15 rest in about 6:00 pace each... it might end up being more like 6:20 pace, even slower on a hot day, but it's a good workout for 5k.

Yeah I know, I thought the course was short... And okay that sounds good, my coach doesn't want me doing speed workouts till a few weeks before the season so I don't peak to early. Is that okay? Like I know i wont hit 17:30 my first meet I just wanna be close to that so I can make it out of regions by the end of the season.

What you need to do is pace yourself. Not every person who leads the race wins. It does not matter what place you are in when you hit the mile mark, it is what place you cross the finish in. You must keep your adrenaline in check until at least 1.5 miles, maybe even 2 mile.

Learn to run at 5'35 pace. That should give you a great chance at breaking 17'30, but you cannot go out at anything faster than 5'30 pace. You are going out at 5'08 (16'05 5k) which is way too fast.

Get some more mile sin to, especially your long run. You need to get up to 40-45 miles per week, just enough to get you ready and not too much to get you injured. Your race will come, maybe not the first half of the season but for sure by the end. What matters are the championship meets, remember that.

1000m repeats help on pacing, 4-6 @ 3'20-3'25 pace with 3 minute recovery to start. This is not speedwork but pace work so don't worry about what your coach says. Just tell him you are learning to pace yourself better.

This sounds really good. Thanks! I'll deffenitly get on this. I'm sure I'll get down to that time.

First post ever on Let's Run!

I ran low 17s on the road recently and am a similar age to you. I agree with the pacing on the 1km reps, as well as the more miles comment.

My coach has me running 1km reps at target 10km pace. I set my countdown timer on my watch to 21 secs and aim to hit each 100m marker as it beeps. 84sec/lap. 3:30/km. Really helps get the feel of a constant pace.

That's a great idea! Are you allowed to use a countdown timer like that in a race?

one word: MILEAGE. you need to get your mileage up. build up slowly to around 35 miles a week by the first week of school. additionally you should be doing a tempo run of 2 (later move it up to 3) miles once a week. id say run your tempo at about 6:30 pace. once you get into the actual season you should start doing some fartlek/hill repeat kind of stuff and later into the season start doing intervals. also, you should be doing a long run once a week on the weekends of about 6 miles for starters. eventually move it up to 8. its a little late in the off season to start working on laying the foundation but its better than nothing. "miles make the champions" keep that in mind. also keep moderation in mind, dont try to jack things up too quickly.

Agreed. You need the miles and you need to get used to EASY running - teach the body to burn fats as fuel.

Most kids who run low mileage will still do the hard sessions - and often nothing more. This means that a tempo run can feel "easy". These kids will almost always go out too fast in a race because it feels "easy" to them.

Easy running of huge value for kids and should be the bulk of their running mileage, IMHO.

This sounds good, I'm gonna finish this week with 30 miles. I had a rough week last week so I took Sunday and Monday off, I ran 5 miles Tue,4 Wed,Thu dd day 4 in the morning and for in the evening, then I'll probably do for tomorrow and 9 Saturday. I've been building my long runs up and increasing them every week too. Thank you for the help!

Try doubling once or twice a week. Easy way to build up some miles without as much stress on your body.