Male high school Sophomore who's going to be a Junior this Fall. Haven't ran since Freshman XC and track.
5k PR - 17:40, Mile - 5:00, 400m - 55.6.
I've ran the last 4 days about 5 miles each around 6:45 - 7:30 pace. I am wondering what I should be doing in order to run fast times this upcoming school year in hopes of getting a scholarship one day. My target time is sub 17:00 and my dad signed me up for 2 local 5k's next month.
Any help at all would be greatly appreciated!
Newish Runner wrote:
Male high school Sophomore who's going to be a Junior this Fall. Haven't ran since Freshman XC and track.
5k PR - 17:40, Mile - 5:00, 400m - 55.6.
I've ran the last 4 days about 5 miles each around 6:45 - 7:30 pace. I am wondering what I should be doing in order to run fast times this upcoming school year in hopes of getting a scholarship one day. My target time is sub 17:00 and my dad signed me up for 2 local 5k's next month.
Any help at all would be greatly appreciated!
1) Don't worry about getting a scholarship. Just try to get faster. Decent scholarships are very hard to get for running for men especially. You'll do much better with that by getting good grades.
2) Summer is all about mileage. Does your CC coach have a summer training plan? Increase 1 or two of your 5 mile runs by one mile next week and then do so again the following week and then again until you have a long run of 8 miles once or twice a week. Normally for a junior I would have you up that to 10 miles, but you have had a year off...gotta prevent injury, so you should top out at an 8 mile run this summer once or twice a week with the other runs being up to 6 miles. Run 6 days a week. This is about 40 MPW. I wouldn't go much more than that. You run all year, then next year up the training to about 60 MPW max.
Flagpole wrote:
Newish Runner wrote:Male high school Sophomore who's going to be a Junior this Fall. Haven't ran since Freshman XC and track.
5k PR - 17:40, Mile - 5:00, 400m - 55.6.
I've ran the last 4 days about 5 miles each around 6:45 - 7:30 pace. I am wondering what I should be doing in order to run fast times this upcoming school year in hopes of getting a scholarship one day. My target time is sub 17:00 and my dad signed me up for 2 local 5k's next month.
Any help at all would be greatly appreciated!
1) Don't worry about getting a scholarship. Just try to get faster. Decent scholarships are very hard to get for running for men especially. You'll do much better with that by getting good grades.
2) Summer is all about mileage. Does your CC coach have a summer training plan? Increase 1 or two of your 5 mile runs by one mile next week and then do so again the following week and then again until you have a long run of 8 miles once or twice a week. Normally for a junior I would have you up that to 10 miles, but you have had a year off...gotta prevent injury, so you should top out at an 8 mile run this summer once or twice a week with the other runs being up to 6 miles. Run 6 days a week. This is about 40 MPW. I wouldn't go much more than that. You run all year, then next year up the training to about 60 MPW max.
Okay 40 should be pretty easy. My runs have felt very difficult so hopefully I start to ease into them. I have no HS coach as I am in the process of moving.
What are some other things to help my improvement. I've started a strength routine and dynamic stretching. I like going fast, so I was wondering when a good time to start adding faster workouts?
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