Freshman looking to run sub-5 and sub-11

High School Running Distance

9 years ago 03/11/2015 11:36pm EDT

Anyway, looking to run a sub-5 mile and a sub 11-two mile. I recently ran my first track meet(ever) and ran 5:07 in the mile and 11:08 in the two mile(my two mile time may not be accurate because I was placed in a slow heat because of an entry time mistake so I won by 20+ seconds) So, a few questions -

First off- sub-5 is a reasonable goal for end season right?

I am running 6 days a week, track practices on weekdays and long runs on saturdays(minimum 10 miles maximum 21...but usually 14-16)...should I be running sundays too?

lastly, what would be a comparable 2-mile time for a 5:00 mile?

thanks.

9 years ago 03/11/2015 11:40pm EDT

re: me581756861916

14-16 mile long runs and you can't break 5 minutes in the mile?

Prediction: Injury.

9 years ago 03/11/2015 11:43pm EDT

re: me581756861916

Looks good. I've been hovering around 5 minutes just like you, and my 2 mi is about 10 seconds slower, but it seems that comparable 2 mi times for a 5:00 mi oscillate from 10:50 to 11:30, depending on aerobic ability.

Your training schedule looks good, but 21 miles is a little excessive for one long run if you're only around 30-40 MPW as would be expected of most freshmen. Try running real easy on Sunday, but don't feel forced to do so - just as many people take the day off as those who run 7 days a week. Try to get in some strength work if you think you'll be receptive to that kind of training.

Good luck.

9 years ago 03/12/2015 5:27am EDT

re: me581756861916

Weekly 14-16 mile long runs seems like a lot for a hs freshman.

Sub-5 and Sub-11 are reasonable goals in your next race or two. It is easy to drop time immediately after your first race ever.

9 years ago 03/12/2015 8:15am EDT

re: me581756861916

me581756861916 wrote:
Anyway, looking to run a sub-5 mile and a sub 11-two mile. I recently ran my first track meet(ever) and ran 5:07 in the mile and 11:08 in the two mile(my two mile time may not be accurate because I was placed in a slow heat because of an entry time mistake so I won by 20+ seconds) So, a few questions -
First off- sub-5 is a reasonable goal for end season right?
I am running 6 days a week, track practices on weekdays and long runs on saturdays(minimum 10 miles maximum 21...but usually 14-16)...should I be running sundays too?
lastly, what would be a comparable 2-mile time for a 5:00 mile?
thanks.

So, you are a guy, right? Do nothing different and you will break 5:00 and 11:00 EASILY this season. If you break 5:00, you should run sub 10:40.

9 years ago 03/12/2015 8:24am EDT

re: me581756861916

I see a 4:50 and 10:30 for you by the end of the season, easily. You sound very talented and dedicated.

9 years ago 03/12/2015 9:50am EDT

re: me581756861916

For reference when I was a freshman I ran 4:51 and 10:38. So the poster who is saying 4:50 and 10:30 I think is pretty spot on. I opened with a 5:0x DMR split so id say you're on the right track. Good luck!

9 years ago 03/12/2015 1:25pm EDT

re: Other options

I am a Junior Girl and last year my best 1600 was 5:10 and my 3200 was 10:40:03 so the 1600 time might not be the best gauge I do 55-60 miles a week no running on Sundays and I am looking to go 4:55 10:25 this year so you need to set your goals higher. Just my thoughts good luck

9 years ago 03/13/2015 7:58am EDT

re: Not always

Not always,

Just so you know, women are usually relatively better at longer distances than men.

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