Will be freshman in HS. Running more now than ever before.
Ran 7 miles last night in 50 minutes flat with team and it was easy. Last week ran that same run in 54 minutes and it was very hard.
The freshmen have been running 5 to 7 miles a day 5 days a week, then 3 to 5 on Saturday and Sunday off. Will increase long run over next 2 weeks to 10 miles.
Ran 5:28 for 1600 in 8th grade track on much less training.
Think sub 17 minutes by end of season is possible?
sub 17 is possible, but will be difficult. The type of course will play a huge roll.
You are describing some pretty good training for freshmen! Do all of those guys have jr high running experience or are there a bunch of newbies in there running 5-7 milers?
I have a tough time getting my newbies to 20 miles per week (unless they've been soccer or basketball players)
Freshmen run once a day with the team. Different groups run different distances each day. Each day there is a group that will go 7 miles, a group that will go 10 miles, a group that will go 3 miles and a group that will go 5 miles. You run what you are up for that day. The sophomores and on up also run in the mornings. Sometimes a group is just 2 runners since they might be slower for 5 miles than another group also doing 5 miles.
Had long runs of 4 miles during track season. Began running last week of May with the team and was running 3 to 5 miles a day for the first two weeks. Now I am up to 5 to 7 miles a day and will do a 10 miler in a couple weeks if there are no injury problems. One of the upperclassmen said sub 17 would happen.
All of the freshmen so far are ones that ran in middle school. Some more will join in August when practices are required.
That sounds like a solid program that you are in! What state?
my prediction is 17:45-18 mins.
bro science wrote:
my prediction is 17:45-18 mins.
Yeah, that prediction is more realistic. With an incoming frosh, there are so many variables that it is impossible to say what this kid will do. Sub 17 is not impossible though. Stuff happens. Sub 17 would require running faster than current track mile PR pace for triple the distance on broken ground. I've seen stuff like this happen, but it is far from ordinary.
OP, don't get disappointed if you don't break 17 this year. Even a sub 18 would be really solid for a kid with a 5:28 8th grade mile time.
CoachB wrote:
bro science wrote:my prediction is 17:45-18 mins.
Yeah, that prediction is more realistic. With an incoming frosh, there are so many variables that it is impossible to say what this kid will do. Sub 17 is not impossible though. Stuff happens. Sub 17 would require running faster than current track mile PR pace for triple the distance on broken ground. I've seen stuff like this happen, but it is far from ordinary.
OP, don't get disappointed if you don't break 17 this year. Even a sub 18 would be really solid for a kid with a 5:28 8th grade mile time.
Should have given more info. Ran a sub 19 5k right after track season in May before beginning all this training. In track, we usually ran 2 miles a day with 4 miles being the longest ever, and we did that 2 times. 5:10 or faster for 1600 is possible now I think. The CC team has 9 guys back who ran sub 17 last year, and one of them said that was possible. Actually, he said it would happen.
Eighth grade I ran 4:55, and didn't break 17. So, no, I don't think you can do it. Though, I should've been able to. Maybe you could get into the 17:30's if you had a very good season. Keep in mind sub 17 is a mile pr for you. And on trails? Maybe on a track, but definitely not sub 17 on a solid xc course with mud, hills, sidehills, bad tangents due to large number of runners, a fast start, hills, mud, uphills, shoving, downhills, getting spiked, and an uphill finish as well. Tis' my pessimistic view.
How fast can I go wrote:
Think sub 17 minutes by end of season is possible?
Yes
No most likely not 18:30 seems possible though.
I had a kid go from 5:18 in Jr High Track (off of training that was maybe a wee bet more aggressive than you) to 17:04 on a fairly fast CC course.
Did he break 17? No. Was he close in jr high ability to you? yes.
17 is possible but is at the very high end of the possibilities for you this season
Yes its possible. Gotta race smart and stay very consistent in training though. I was running 4:50's for 16:00 and I was running 17:1X for 5k on road races.