17:00 5K

Not all that lofty. Seems like a good goal based on five mile. Run track and run the 3200. Sub 17:00 xc should be able to run 4:40 and 10:20 at the least. Good luck.

c

maynerr wrote:

I'm a 16 year old junior that started running a year ago.

I ran XC for the first time this year after 25-30 mpw during the summer, though I highly underperformed. As in, I ran low 19's for a 3 Mile Race. And, I'm not simply saying I underperformed. My proof is that I ran a 30:22 5 Mile Turkey Trot on Thanksgiving, which means I can definitely go sub-18 in the 3 Mile.

My goal for next XC is extremely lofty with the 17:00 5k, but do you guys think it's possible? Obviously I'm going to have to do a great deal of work - do you guys have any advice as well?

Assuming you're not a troll ....

I'm a recreational runner who has done 16:34 at best (I'm more of a cyclist, I like to think). Anyways, I hit my running PR through a combination of .......

(1) Doing two or more "speed" workouts per week, i.e. workouts where I was struggling for breath. Having steep hills in the area helps.

(2) Losing weight. I hate to admit it, but lost weight equals lost time. 5-10 minutes weight loss is like a "free pass" to 30 minutes off your 5k.

(3) More mileage. With higher mileage, you will naturally find the most efficient form for your running style. Those long runs are where your bio-mechanics discover the most efficient form. Do a few of those.

(4) Have heart. No matter who you are, running at over a 5:11 pace for 3 miles requires the mental fortitude to push yourself into an area of discomfort ........ where you almost feel like you're going to die because your heart is, indeed, about to fail. It feels very uncomfortable. Learn how to cancel out this discomfort in your mind.

I meant to say "5-10 lbs WEIGHT LOSS is like 30 seconds off your 5k time." My bad for the type-o.

You should probably correct your 5:11 time as well. sb 5:40.

Honestly, I'm simply aiming to break 5:00 in the 1600. I don't know if I'll be able to do 4:40 and 10:20 by the end of track. I was simply hoping for sub 5 and sub 11.

No I am not a troll hahaha!

I don't know how much weight I can lose. I'm around 125 lbs and 5'11 so I feel like there is not much left to lose.

Do you have a suggestion to where my mileage should be? It's currently increasing to roughly 35.

Basically dude LIFT weights but not for bulk. Do high repetition LOW weight. This helped me and it will definitely help you. I am 6' 140 so for you I would probably want to weight about 135. Some of the people saying lose weight stand incorrect, although it can be good(in RARE cases, with skinny people such as yourself. With your case you would want to find a group of friends or basically team mates and train with them five to six days a week over the winter, and after your running workout three times a week(preferably Monday, Wednesday, and Friday) that means mostly free weights.

Best of luck and as some have already stated DO THE 3200m run, and get down to 10:20. It will take a great deal of mental fortitude to get to 17:00 flat in the 5k XC race, but I did it in my first year and you can too.

Go pursue your dream today!!!!!!

On Sundays I Elude the Eyes wrote

____________________________________________________

... and hop the turbine freight. To wallow outside the wire where my white haired uncle waits."

Pardon me sir, is that that yor Red Brachetta?

Even if you think you can run 17 flat for the 5K, you should be able to go sub 5 no problem. I ran 17:03 and did a 9:58 2 mile, a sub-5 twice in a row.

t94bell wrote:

Even if you think you can run 17 flat for the 5K, you should be able to go sub 5 no problem. I ran 17:03 and did a 9:58 2 mile, a sub-5 twice in a row.

Well idk all I've ever done was a 4:46 and a few more sub 5's, never did the two mile though. Its possible to do a 17:00 without going sub 5 one guy from my region never once went past 5:07 and he did a 16:29 at state meet.