Breakthrough Junior Year

High School Running Distance

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10 years ago 05/28/2015 8:09pm EDT

I've probably averaged about 30-35 mpw over the last two years. Highest ever was 45mpw for one week. I haven't done many weeks over 40mpw. My goal for next year is to run sub 17. I am taking some time off right now because my track season has just ended (about 3 weeks off). I then plan on easing into running 55-60mpw for a solid 8 weeks or more. Any advice for the summer? Is it possible for me to break 17 next year? I really need a breakthrough junior year in both XC and track.

Sophomore PRs:

800- didn't run it

1600- 4:48

3200- 10:38

5k XC- 18:10

10 years ago 05/29/2015 1:27pm EDT

re: slowsoph

Start training right now. 2 weeks off, and you already lost 10% of your blood volume. That takes 3 weeks to gain. DO IT.

But don't listen to me.

10 years ago 05/29/2015 1:40pm EDT

re: slowsoph

I agree with "I don't..."

DO NOT TAKE 3 weeks OFF!

2 weeks easy. Run 2-3 miles most days. Take single days off here and there. Make sure you run some strides most days that you do run.

Follow the Summer of Malmo.

To have a shot at 17 you need to avoid racing your workouts and avoid dropping your mileage below 55 until 2 weeks before your peak race. Even then don't go below 45.

Make sure you run a couple 800s next year.

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Breakthrough Junior Year

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