What to expect...

4:59 is roughly 10:40

4:59 is also roughly 17:20

What is your current 5k ability?

You're running 5 days a week? Add at least 1 more, maybe 2.

Some more miles would be nice...

SO, basically your week is this

Replace Speakers with HS Runner in Need of Advice

http://www.youtube.com/watch?v=wbGJCT3R154

All your real distance is extremely slow.

IMO, too many hard workouts, some call em "VO2MAX", not enough supercompensation nor enough supportive aerobic work.

I doubt you can change anything in your coach's schedule, but I wouldn't hammer all those sessions if I were you...

Good luck.

Well, I ran 18:59 last season with more like 30-35 miles per week, I was farther behind on the workouts and didn't take any of the long runs seriously. So I think I'm alrady in much better shape than I was, but what sort of info. are you looking for? 2 weeks ago we did a 3200 Time Trial on trails, not a track, and I ran 11:48. I figured that wasn't too shabby for our first week of XC (at the time), especially considering I ran the 11:24 on a Track.

So, being capable of a 4:59 means I should be able to manage those goals I have? That's good to hear.

You think I shouldn't work quite so hard on our "Workouts" and I should push harder on the "Long Runs" and go farther if possible? Personally, I wish he'd turn our 45 minute "Easy Runs" into 60 minute easy runs so I could get a bit more mileage in. So assuming I did a longer run on Saturdays and just an easy run on Sundays (say 4 miles?) How far should I go on Saturday?

Recommended pace for the long runs? If I'm shooting for a 17:30 should I run the long runs at 7 minute pace? 8 minutes? I know I can breeze through 10 miles at 8 minute pace with extreme comfort. It's once I get down around 7:30 pace that I start to feel like I'm workin' hard. Let me know if you need more info, etc. Thanks for the help!

One other thing, do you think 50 MPW is enough? I could probably up it to 60 comfortably, but much more than that might be too much, too quickly. This is the first year I've consistently run over 40 MPW so I don't want to overdo it and injure myself.

If you can run a 4:59, then if you work on your stamina/endurance, then yes you can definitely achieve your goals.

Okay, so you are basically in mid to low 18 shape right now.

Different things will work for different people, but I think the problem with most high school programs is that there is difficulty with running relaxed, but fast.

It seems like your program is Hammer, Jog, Hammer Hammer Hammer, Jog, Hammer, Jog/Rest

I'm assuming your workouts are pretty much all out, killer. Especially since you slow down as they progress.

5:40 pace is roughly 17:50 pace. I mean, there are different ways to have a successful program, so I won't suggest changing the workout especially since you probably have no control over it.

Your threshold is being neglected, while it is not the BE ALL END ALL, early in the season its good to keep developing it, maintaining later.

If 7:30 pace is a struggle, you really need to do more endurance oriented work, this doesn't necessarily mean farther, but shorter and faster (think tempos, not racing!).

One of those hard workouts should be enough though, maybe use workout for ABOVE 5k pace work, the 1600's slower but with shorter rest.

Miles is impossible to advise on, do whatever feels right, as much as you can handle without being ALL 9 minute miles, but without breaking down.

Good luck

We have a Head Coach and 2 Asst. Coaches on our team, this year one of our Asst. Coaches was replaced with the one of the Track coaches. She is relentless about workout pace. During the track season she used to set our times for repeats at ridiculous times that none of us could hit more than 3 times when we were supposed to 6-8. She's all about speed workout. I definitely agree that endurance work is lacking. Today we did a 9.5 mile run and I definitely picked it up to stay with our Number 2 runner until the last mile. I try not to wear a watch because I got too caught up with times and now I want to focus more on running based on how I feel so I don't go out and die.

Anyway, is the main idea that I need to better my endurance? I've always considered myself more of a middle-distance runner. My Freshman year I was the Number 4 Miler on the team, but Sophomore year I was injured in Track. So I think I have decent speed and it sounds right, that I need more endurance.

So would you recommend running workouts at Goal 5K pace? Doing our Easy Runs (3-6 miles) at a harder pace? I can run Sub-7 pace for a good, hard 4 mile run but after that I'm fried. What pace would you recommend for 8-10 mile runs?

Also, I'm not sure if this helps at all, but I ran a 1/2 Marathon about a year ago. (Last October) at age 15 and my time was 1:29:57. Not sure what that says about endurance, etc. Again, thank you for the advice!

I too am around these times. 5:10 in the mile, 11:31 in the 3200 and 19:24 in the 5000. I'm a rising Sophomore. I'm running about 40 MPW. What pace should I be running workouts at? Any recommended workouts? 800s, 1000s, 1200s, 1600s? How far, often and fast should I try to make my long runs?