4:35 Miler.

You're already good.

What are your goals.

Define good. Olympic good? Probably not. Good enough to run on a decent College DIII or DII team? Yea, probably....once you get up to 70-80 miles a week.

I was 4:36/10:17 my senior year (17 yrs old).

Ran 4:12 for 1500 and 15:34 freshman year of college (d3)

Now (age 27) have run 3:48 (1500), 14:21 (5000), 29:50 (10000), 1:06 half and 2:24 full.

This is the op posting from my phone

I mean like 1430 5k good

laslo haslo wrote:

Define good. Olympic good? Probably not. Good enough to run on a decent College DIII or DII team? Yea, probably....once you get up to 70-80 miles a week.

Uhhhh, not so fast, Laslo. My teammate in college, Danny Lincoln, had a HS pb somewhere around 9:45. He became a multi time All American, and a major contributor with Alistair to John's national championship machine. His AR in the steeple was the one broken by Jager. So yes, continue trying your best. You've made great progress thus far for being so young and on the lighter side of working out. You've got tons of room to grow, and it's obvious you have some talent. Set your goals high, kid; and you never know what you might accomplish! Be patient, and let it happen. Best of wishes!

I don't know how you got to your 4:35 but it's promising.

Increase your mileage as high as you can safely, maybe peak at 60mpw in August. Don't slack off on your mileage during XC season, keep it relatively high until you taper for regionals/state.

Don't take more than 2 weeks off after XC and do lots of mileage again over the winter. Maybe shoot for peak mileage of 60mpw again while doing 1 tempo each week and 1 easy-ish interval session (think fartlek type or 200m repeats).

3 weeks before track season starts, start cutting down your mileage gradually to 45mpw and start doing interval sessions in earnest.

Yeah yeah but wrote:

I was 4:36/10:17 my senior year (17 yrs old).

Ran 4:12 for 1500 and 15:34 freshman year of college (d3)

Now (age 27) have run 3:48 (1500), 14:21 (5000), 29:50 (10000), 1:06 half and 2:24 full.

Did you get injured at college?

laslo haslo wrote:

Define good. Olympic good? Probably not. Good enough to run on a decent College DIII or DII team? Yea, probably....once you get up to 70-80 miles a week.

negative people like you really piss me off. you have no idea what you're talking about, and likely won't even be running competitively in 3 years. crap advice as well.

Can i be good wrote:

Hi guys this is my second track season (i have been running for about three years though) I'm 17 years old (male) I currently run about 30 miles a week and can run around a 4:35 mile/9:45 2 mile.

I'm going to continue pursuing running no matter what but do you guys think I can ever be good? Like if I got my mileage up this summer into the high 40s/50s

4:35 and 9:45 is good enough on that minimal training (and minimal number of years training) to give it a shot. Lots of runners slower than you in high school who got decently fast. So, if you are looking for encouragement, then you get it from me. Seems no downside to trying unless you hate running.