What's a good 5000m time for a HS Sophmore?

I ran 17:29 in a early season 5000 last outdoor. My PR's for that season were 2:10, and 4:48 for some reference. Track 5K's are, ummmmmmm, fun, good luck with it.

if you are a 16 yo Kenyan, you want to be around 13:15. If you are an American 16yo, 15:30 projects potential national-class talent, depending on training. It also depends a lot on physical maturity; some kids just develop later and thus develop more than their early potential seems to have shown.

Just go out and run, race, and enjoy running in HS. Its fun. What comes after comes after, but enjoy where you are right now.

and what kind of mileage do typical 15:30 sophmores do?

If you seriously want to know: Kevin Scwabb from somewhere in Oklahoma (has some friends who post of dye-stat) is a HS soph if I'm not mistaken; he ran 15:30 in CC and even 14:45 I think I saw on the roads this winter...you might see if his friends will tell you about any of his training.

To verify times check dye-stat Oklahoma results: he ran well at OSU (Oklahoma State UNv. Jamboree) on a very tough course.

Trafeh ran a 14:37 when he was a sophomore and let alone he did it by himself.

I would say a good time at the beginning of the season is 16:47 and a good time at the end of your sophmore year 15:45. I would say that would be a pretty good year. Your not going to always win with this put you will be in the game and surely help whatever high school team your on.

That depends totally on your definition of "good." What state do you live in? Some define good as good in your county, some as good at your high school, some as good on a world scale. So, depending on this, anywhere from 14:30-17:30, which obviously doesn't help much. Anything under 17:00 shows you have some potential to run some "good" times with development by the end of your HS career.

bump

what kind of training would i need to do?

i've been running around 20 miles a week for around 3 months, and i'm running around 18:00 right now. most of my runs are spent below 160 bpm (trying to stay aerobic).

During cross country we never ran any 5k's, but for three miles my PR was 16:14 on a relatively flat course at Orange County Championships. I was thirteenth fastest sophomore there. I was the fastest sophomore in my league with 16:35. At CIF finals I ran 16:40ish and was 51st overall, not sure how i was compared to other sophomores. So add something like 35-40 sec onto these and you have something like what I would have run for a 5k. So far this track seaon I've run 2:10, 4:39, and 10:17. Obviously I'm nothing special, but I consider those marks as decent times. I'm hoping to be #1 sophomore in my league again, at least for the 3200m, but I definitely need to get well under 10 minutes.

Depending on if you want to be a world class/ stud in your state/ stud in your conf./ or just want colleges to look at ya.

anything under 20 but 16:30-19:00 is common for good sophmores. If you want to be d2 or higher you need to run under 16:30 by your senior year.

d1 definitely under 16:00 by your senior year and probably very close to 15:00 if you want a good d1 to look at you and probably 14's if you want arkansas and stanford to look at you.

training..?

I don't know, but I wouldn't set a mark and say that this mark makes me a good runner... I started to run my soph year in HS and after 3 months of running I ran 17:25 5k on pretty hilly course. I thought about myself that I sucked. It was due to my buddy with exceptional talent who started to run with me at the same time and ran 15:45 in his first 5k. I used to compare my times to his for the first 3 years, until he ran 3:43 1500m as a junior (age-wise- we are from Europe). Only then I understood that if I want to enjoy running for the rest of my life, I need to accept that some people are born with better genes and will be faster, no matter how hard you try.

Eleven years later, both of us got scholarship in the States (DII for me, DI for him), graduated, got masters and I am the only one who is still running competitively.

The bottom line: good times are those, which reward your hard work, no matter what other people run around you. Enjoy your running.

at 16 i ran...1455. If im being entirely honest I struggled to run much quicker in the year or to after. Heres the question: Why do u want to run a 5k on the track? There is so much time for u to do that in the future. I suggest you run 1500 3000 (3200) instead. Wait untill you are physically and more importantly mentally ready to run 12 and half laps of the track.

First of all you\'re only running an average of 20 miles per week! Thats not half as much as you should be doing. You need to be doing anywhere from 50-60 miles a week at at faster pace than you are going now.

Your 20 miles a week only adds up to less than 3 miles per day. A 5k is 3.1 miles if you\'re training less than your race how do you expect to get ay faster? Let me guess your race starts out by you running fine to the mile then by 1.5 mile mark you start to feel like crap and by the finish you\'re hardly running fast. This is because of your lack of milage.

Don\'t take my commets to hart, but this is what I see at a lot of my local high schools too. To train for a 5k race you need to do doing a minimum of 50-60 miles per week.

Average day:

800m warmup

Stretch!

5-8 Mile Run - 75% of your race pace

16 X 100m Strides for a cool down

The strides at the end will help you work on your form and will help cool the muscles. You must do them correctly though. Run the 100m rest for at least 1 minute, then repete.

Hope this helps you out!

Just make sure you increase your milage.

I also ran 18:02 as a freshman, then I ran the program abaove for the entire summer and then ran 16:33 as a soph, ran the progran again adding more milage ran 16:00 as a Jr, ran same program again and then fnished as a senior as 15:40.

Went to college and pretty much ran 80-100 miles per week and ended up with 14:16 on the track.

It all depends on how much work you are willing to do to get better! The only thing I do know is that you NEED to increase your milage.

Hey,

Thanks for your response. It's really helpful.

Any more people mind chiming in?

16x100m for strides is far too many. 6-10 is plenty.

don't let this thread die without more answers

you,ve found out a good time- what else would u like to know?

Dude, if ur running 18:00 now on 20mpw, gradually increase your milage up to like 40-50 then 50-60, after getting this in you should be able to get into mid-upper 16s probably

by the way...i find it funny how bs everyone on this site is, how about 6-7 people post how they all ran in the 15s as a soph...excect for possibly POSSIBLY 1 or 2, thats all a load of crap