Hello,
Last year, I ran a 17:55 5k in xc, and then in Indoor Track I ran a 10:45 2 mile. This year, I ran a 17:14 5k. What do you think I can run for a 2 mile? (If it helps, my coach had me at 5:21 for the first mile, 5:39 for the second, 5:35 for the third, and then the rest of the time in the last .1 mile)
Also, do you have any training tips or workouts that could be beneficial for me?
Thanks for the help!
bump
run more this winter than you ever ran before. good luck
thanks will do
but what times do you think are realistic for me to shoot for?
STJK419 wrote:
but what times do you think are realistic for me to shoot for?
If you get your mileage up to a decent level and employ sound training fundamentals, there's no reason that you couldn't break 10. It all depends on you and how hard you're willing to work. Most HS runners don't have the talent to do much on 20-30mpw. Unfortunately, that's as much as most of them want to do.
As always a bit more info could be helpful. Gender, age/grade, weekly mileage, how long have you been running, what type of climate do you live in or better yet what state? A lot to do with performance has to do with answering the above questions, your training partners and competition.
The good news is that if you are a high school boy you should be able to take a decent amount of time off of your 3200 (2 miles is 3218 meter). I look forward to your response.
i do about 40mpw. that enough?
male, senior in high school, about 40mpw, running all high school, got serious sophomore year, live in MA, very competitive team/league. Guys on my xc team this year did 1603, 1620, and 1630. Also have a 1:59.4 and 2:01.00 800 guys (different from the xc guys)
Alright brother, here you go.
Step one is to have good communication with your coach, even if you don't like him/her. From there you need to make sure that you are doing core and weights at least 4 times a week; just do something but plan it out.
For your running: A logical goal would to break 10 in the 3200. I'm guessing the low to mid-16 guys on your team have already done that or are very close. It may seem like the 16:30 kid is much faster than you but he's not, you need to bridge the gap to that group over the next 4-6 weeks. The best way to do accomplish that goal is to pick 2-3 days a week, at the beginning, that you are going to run easy, let them go. Assuming that you are running 6 days a week on singles, the other 3-4 days you need to stick with that group during your base phase.
As far as developing speed, I would start doing strides after your second week of training. For strength I've found that the more time you spend at race pace the better off you are. So, if you are going to 800's you should be shooting for 4x800 @ 2:35 with 200m rest. As the season progresses you should shoot for 5x800 @ 2:28 200m rest, then 2x200 fast.
Your mileage is fine for your goals. I would make sure that your medium days are around 7:15 pace, faster/tempo around 6:15, easy around 7:50.
this is great thank you so much!
any other thoughts? all are appreciated!
bump
Your cross country coach needs to work on taking splits. 16:35 through 3 miles leaves you with 39 seconds for the last 1/10+. That's right at 6:40 pace. Your 3rd mile wasn't showing a fade, so I doubt you were that slow.
10:30. Your 5k (assuming somewhat normal course) is about in line with your 2 mile (given that was indoors) so you are not showing signs of rapid improvement.Don't waste time thinking about this. Run a 2 mile race. The next week try and go 5s faster. Rinse and repeat. Deciding your a 10:00 guy and taking it out hard every week isn't going to make you a faster runner.
STJK419 wrote:
Hello,
Last year, I ran a 17:55 5k in xc, and then in Indoor Track I ran a 10:45 2 mile. This year, I ran a 17:14 5k. What do you think I can run for a 2 mile? (If it helps, my coach had me at 5:21 for the first mile, 5:39 for the second, 5:35 for the third, and then the rest of the time in the last .1 mile)
Also, do you have any training tips or workouts that could be beneficial for me?
Thanks for the help!