17 minute 5k

Just run man. Consistency is key

I think that's a very realistic goal for you. Since you're a sophomore, you should peak at about 35-45 miles per week in-season. Cross country is based off a strong aerobic base, so most runs during this summer should be easy runs. However, training should consist of 2 workouts per week, along with one long run (around 7.5-8.5 miles ISH). At the paces you have been running, an easy pace for you should be around a 7:30-7:50 pace I'd say, so that should be your normal and long run paces. Those paces should eventually drop though! Anyways, if you do about 1 workout per week in the summer, you should be easily at 18. A good workout for you is a fartlek:

Run 2 miles normal pace for warm up.

Run 400 meters at around a 5:45 pace, then jog the 400 meters. Repeat that 6 times. You can also do 2 200s at the same pace, then do one 400, them repeat it 3 times. Whichever works!

When race day comes, you should start out at about a 5:28 pace (avg pace for a 17:00 5k!), and see how you feel. If you feel good, keep it up, if not, bring it down a bit and you'll still be under 18.

Good luck man! I'm entering my junior year of Xc with a 16:27 pr. So I know how you feel! Just work hard, and just think of the reward when you keep up that work!

What should my tempo paces be and what should a typical training week be?(Monday-Sunday)? What other workouts besides fartleks should I do? And my easy paces should be around 7:30-7:50 but how do I determine my pace? Do I just run with a watch and then time how long it took me to finish a run and then do the easy math and determine my pace?

xcrunna123 wrote:

What should my tempo paces be and what should a typical training week be?(Monday-Sunday)?

whatever feels comfortably fast

What other workouts besides fartleks should I do?

Long tempos, track intervals if you want

And my easy paces should be around 7:30-7:50

whatever feels easy

but how do I determine my pace? Do I just run with a watch and then time how long it took me to finish a run and then do the easy math and determine my pace?

yes

No, you suck.

Yeah man..... that's real cool of you to put down a kid who's trying to get better. We can't all be as good as you since your obviously a professional at this.. Sorry piece of shit.