Training for 17 flat 5k

High School Running High School Training

8 years ago 10/29/2015 7:48am EDT

So my training last year was nothing in the summer i come to cross country and the only running i have done is in season and i can break 20 with running very little in the summer. I ran a 19:43 at our first meet then one of the harder courses i ran a 20:23 for 11 place in a 5 way meet. The rest of the season i ran 19:30-19:10 pretty consistantly at regional i got a 18:37 my pr came a long my sophmore year with a 18:24 at the same regional meet my team mate made it out with a 17:07 hes usually a 16:30ish runner and i want to make it to semi state next year and plan on actually running year round this year to try and cut as much time as possible. How realistic is this goal?

My mile pr is: 5:21 (in xc)

2 mile is 11:17 (in xc)

800 pr 2:10

Im around 5'6 120ish pounds with short legs

I plan on dropping the 800 which i am the county champ in to try and get better at cross country for my senior year if anyone could give me advice on how to do this or if its even possible.

8 years ago 10/29/2015 8:35am EDT

re: Xccccccc

Where did all the punctuation go?

8 years ago 10/29/2015 11:38pm EDT

re: Xccccccc

Xccccccc wrote:
800 pr 2:10
Im around 5'6 120ish pounds with short legs
I plan on dropping the 800 which i am the county champ in to try and get better at cross country for my senior year if anyone could give me advice on how to do this or if its even possible.

WEAK. Where are you guys living at? We had 3 8th graders running under 2:10 for our DISTRICT last year. AND 7 guys under 2min for the 800 in HS, in our LEAGUE, lower than district. Where do you live at? South Dakota?

I mean I live in WA, and we seem to run there a lot, so I don't know.

Good luck

8 years ago 10/30/2015 6:55am EDT

re: Xccccccc

Xccccccc wrote:
So my training last year was nothing in the summer i come to cross country and the only running i have done is in season and i can break 20 with running very little in the summer. I ran a 19:43 at our first meet then one of the harder courses i ran a 20:23 for 11 place in a 5 way meet. The rest of the season i ran 19:30-19:10 pretty consistantly at regional i got a 18:37 my pr came a long my sophmore year with a 18:24 at the same regional meet my team mate made it out with a 17:07 hes usually a 16:30ish runner and i want to make it to semi state next year and plan on actually running year round this year to try and cut as much time as possible. How realistic is this goal?
My mile pr is: 5:21 (in xc)
2 mile is 11:17 (in xc)
800 pr 2:10
Im around 5'6 120ish pounds with short legs
I plan on dropping the 800 which i am the county champ in to try and get better at cross country for my senior year if anyone could give me advice on how to do this or if its even possible.

That's a pretty horrible drop off after the 800. It sounds like you serious lack endurance, which is normal for a high school. After track season, run a summer of Malmo and just get your mileage up. Until then, just follow your coach.

Definitely possible with those wheels - I know plenty of older guys that can't run 2:10 but can run 16 highs

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Training for 17 flat 5k

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