Sub 16:30

High School Running High School Training

9 years ago 08/05/2014 11:41pm EDT

Hello all, Im a sophomore looking to run around 16:30 by the end of the season(late October) in an attempt to qualify for the state meet. I've been averaging 40-45 mpw for the whole summer and this was my first summer running and ran relatively low mileage so I won't get injured. Most runs are anywhere between 6:45-7:50 depending on how I feel. Tempos are 4 miles starting at 6:15 and ending at 6:00. Our first meet is in 2 weeks and I want to run sub 17:30 or 17:00(?) to start the season? Any ideas? Predictions?

9 years ago 08/05/2014 11:48pm EDT

re: yoo

Should mention I did a workout in which I did a one mile warmup, one mile at 5k pace and one mile cool down. Mile was done at 5:20. Felt easy

9 years ago 08/06/2014 8:31am EDT

re: yoo

You might be able to hit 17:30 first meet, what are your other PRs? (800,1600,3200, 10,000 if you have ever run them)

9 years ago 08/06/2014 2:05pm EDT

re: yoo

You're easily under 17:30 right now. Maybe under 17:00 too. 16:30 is a very reasonable goal to have

9 years ago 08/06/2014 2:23pm EDT

re: yoo

whats your previous PR?

9 years ago 08/06/2014 2:32pm EDT

re: yoo

10:30, 4:47 and 2:08

9 years ago 08/07/2014 8:49am EDT

re: yoo

I think you'll run 17-17:30 on a good fast course, by the end of the season you should be in the mid-16s

9 years ago 08/07/2014 12:29pm EDT

re: yoo

yoo wrote:
Should mention I did a workout in which I did a one mile warmup, one mile at 5k pace and one mile cool down. Mile was done at 5:20. Felt easy

Sounds like you are in 17:00 to 17:30 min shape to me. When you can close out your 4 mile tempo in 5:40 feeling about the same as you do finshing them now @ 6:00, you will be ready to flirt with mid 16 or better.

Another good barometer for me at least is 3 x 1 mile with 2 min rest and an add on of .1 on the last mile. Overall time for the workout (minus the 4 minutes of rest of course) usually a good indicator of what I can run for 5K in race conditions. I'm usually a touch faster in races actually.

One other thing: Don't talk yourself into a specific time or even a range before the gun goes off. Get out and compete and the time will take care of itself. Who knows, you may have 16:xx in you right now. Only 1 way to find out.

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Sub 16:30

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