I am going into my junior year of high school and my spring track season ended with PRS of 4:55 in the mile and 10:45 in the two mile. The season ended about 4 weeks ago and I have been running 40-50 mpw in 5-6 runs a week since the season ended. With summer starting and 7 weeks until the beginning of XC if I want to run a 17:40 5k is this training good enough or do I need to add more mileage? During spring track I probably ran 30 mpw.
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shdjdjsjfkxjdjjf wrote:
I am going into my junior year of high school and my spring track season ended with PRS of 4:55 in the mile and 10:45 in the two mile. The season ended about 4 weeks ago and I have been running 40-50 mpw in 5-6 runs a week since the season ended. With summer starting and 7 weeks until the beginning of XC if I want to run a 17:40 5k is this training good enough or do I need to add more mileage? During spring track I probably ran 30 mpw.
2 options: set a higher goal and increase mileage, or just do nothing all summer and still run a sub 17:40 5k at the end of the season. With a 4:55 1600, you definitely can run under 17:40. I think my first time under 17:40 I had a 5:11 full mile and a 10:26 3000m. I'm not trying to brag or anything (since I know EVERYONE on letsrun ran a sub 15 when they were in preschool) I just want to give you confidence in that your speed is absolutely fine, and that you just need better endurance. Summer of Malmo?
I agree that 40-50 mpw is probably good enough for you to run about 17:40. What is the highest mileage that you've run over the summer in the past? In any case, just being consistent over the summer - not losing focus and taking any long breaks - will give you a big leg up on most high school students. Also consider running twice a day, and don't forget to do your strides/hill sprints.
I've had athletes with slower track prs run faster in the fall with less summer mileage. I'd say your sights are too low.