What can I run for a 5k

High School Running

8 years ago 08/04/2015 8:47pm EDT

This is my last year of cross country and I want to do well. I haven't broken 19 in the 5k but I have broken 4 35 in the 1600 and 2 min in the 800.

This summer I trained with my friend working on track and my average week was only work on the track with no interval exceeding 1600m. I would rarely run on my own for 20 min at easy pace.

One day I ran a 3 mile in 18 min flat by myself and the course was dlat. ( my GPS watch wasn't working but I used map my run and I did a loop that I already knew was just short of a mile and then ran a little extra ) wi th my GPS watch I have run 19 30s on a little more hilly sections bymyyself. But I stopped the easy runs by myself and I don't feel like I have as good of endurancr. I have done a 2 mile tempo in 11 50 and it was pretty hard.

Now I am focusing on xc and I want to know what I can expect and how fast do you think I was when I was running 19 30s and 19 20s by myself as tempo runs. I am also trying to make the state meet in Missouri and wanted to know if I have a legit shot to do it.

Thanks

8 years ago 08/05/2015 11:22am EDT

re: Highschoolxcrunna

if those 1600 and 800 times are true then your endurance is absolute piss if you cant run under 19:00 in a 5k. I don't know your mileage, but I'm going to guess very very low because of that 2 mile tempo in 11:50. You need to run more miles kid

8 years ago 08/05/2015 1:43pm EDT

re: Highschoolxcrunna

Please reread your post. You are graduating HS in less than a year. You need to start studying English as soon as possible.

As for your running, if you ran 3 XC miles in 18 flat in the second half of July or the first little bit of August you aren't too far off PR shape.

Run 30 to 40 minutes every day. Follow the Summer of Malmo workouts.

http://www.bunnhill.com/BobHodge/rtp3.htm

XC practice will be starting in a few weeks so don't go too hard before then. It seems like whatever you were doing on the track earlier this summer helped.

8 years ago 08/15/2015 4:27pm EDT

re: kjsad897w5

i just got back from a training run and i ran a 10k in 42:14. this was bymyself and i felt good the first 3 miles and then had to hang on the last 3 miles but I actually speed up somehow. I ran about 21:25 for the first 5k and something under 21 for the second. it was supposed to be an eight miler but I was getting tired and bored so I just told myself to make it 10k at around 5 miles. I plan on going on a 20 min easy run tonight after I lift.

what type of shap do you think I am in now?

8 years ago 08/15/2015 8:44pm EDT

re: op here

op here wrote:
i just got back from a training run and i ran a 10k in 42:14. this was bymyself and i felt good the first 3 miles and then had to hang on the last 3 miles but I actually speed up somehow. I ran about 21:25 for the first 5k and something under 21 for the second. it was supposed to be an eight miler but I was getting tired and bored so I just told myself to make it 10k at around 5 miles. I plan on going on a 20 min easy run tonight after I lift.
what type of shap do you think I am in now?

42:14 shape.

Quit doing this stuff, and focus on getting lots of running in. You'll find out what you need to know in your first race.

8 years ago 08/16/2015 9:01pm EDT

re: Highschoolxcrunna

My jump reaction is that you've got more natural ability than dedication to the sport of distance running and the way it works. Not a personal attack, strictly constructive here. You should be running 6 days out of the week and be doing longer distance runs. You should be able to run for an hour.

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