My indoor track season has started and I have started out with a 4:46 mile. I have ran a 16:20 5k on a cross country course during XC season. My goal for this indoor track season is to run a sub 10 minute two-mile and maybe even a sub 4:40 mile. My weekly mileage is only 25 miles a week with my team so far. Do you think that I could achieve these desired times, if yes, how should I approach it with my training?
Easily, I think sub-10 is definitely within your wheel house given your 5k time and lack of mileage. Steadily increase that mileage and your times should fall pretty dramatically.
yeah i wouldn't try to hard to force it. Just continue focusing on improving and racing well and im sure when you get into the right race it will come.
I similarly opened a track campaign and it took me a few races to get there. Though once I broke 10, I was able to drop down below 9;50 as well. THis came from a combination of better competitions as well as improve fitness. Just remember you have a long season ahead of oyu and to enjoy each race!
You will have many opportunities to make your claim to a sub 10 two mile. First, you will need to continue to run consistently every week. Rest is important most important that most high school runners never seem to do. If you have any lingering issues with your legs then seek a physical therapist who specialized in Active release, this should help keep your muscles tissue pliable. Once, you feel any strain or stiffness is the time to seek physical therapist advice. As long as you can run and train without inhibition there shall come a time where everything starts to come along in your training.
You are doing well, please refrain from over training.Only run what has worked for you in the past. Don't increase your mileage to a point you begin to feel burn out. Low mileage like 40 is good. My advice is to work on the other aspects of your training that is overshadow by your running. 8 hrs of sleep, form work, core work, flexibility and strengthen your body will help you in your overall goal. When you eat, better to prepare most of your meals from scratch. If you cannot do so, limit on your process foods and sugary drinks.
You can do it. Sounds like the Adam Sandler quote from his many movies. Which one I don't quite remember. Please keep us posted on your development. Good luck, buddy...
Negative split, 5:05 first mile then go down from there. Get some more speed in your legs for that mile also.
4:46 is a nice opener. Though sub 10:00 indoor won't come easy. First, I feel like you need to be close to 4:30 to break 10. I'm sure there are exceptions, but you probably need to be in the 4:30 vicinity to be a sub 10 2 miler. Also, there are 16:20 5k guys that normally run 16:30s and there are 16:20 5k guys that normally run 17:00. You probably get my point. Hope you were a consistent 16:30ish guy, otherwise, sub 10:00 isn't happening this indoor.
Keep working. Don't become preoccupied with a specific time. 10:00 is a nice round number, but it is no different than 9:58 or 10:02. Just keep working and the race performances will come.
*stipe wrote:
4:46 is a nice opener. Though sub 10:00 indoor won't come easy. First, I feel like you need to be close to 4:30 to break 10. I'm sure there are exceptions, but you probably need to be in the 4:30 vicinity to be a sub 10 2 miler. Also, there are 16:20 5k guys that normally run 16:30s and there are 16:20 5k guys that normally run 17:00. You probably get my point. Hope you were a consistent 16:30ish guy, otherwise, sub 10:00 isn't happening this indoor.
Keep working. Don't become preoccupied with a specific time. 10:00 is a nice round number, but it is no different than 9:58 or 10:02. Just keep working and the race performances will come.
Oh please. Many high schoolers who couldn't break 17:00 for 5k in xc go on to run sub 10 the same year. Might not happen in indoor, but should happen outdoor for sure for this kid.
I doubt that. Since many people quote cross country pr's that are on the fastest/flatest/shortest course of the year.
Now if someone broke 17:00 at Griak, I'd agree.
plzzzz wrote:
[quote]*stipe wrote:
Oh please. Many high schoolers who couldn't break 17:00 for 5k in xc go on to run sub 10 the same year. Might not happen in indoor, but should happen outdoor for sure for this kid.
In my state, there were just over 300 sub 17:00 xc performances and just over 100 sub 10 3200m performances. Keep in mind that all of the 3200m performances were accurate, while some of the xc performances were not.
If that xc 16:20 race was well measured, then you probably had a bad day at that mile race. A guy with that time at cross country should be within 4:30 mile range as someone said. Did you pace yourself right?
So with a 10:30 split from your 5km race, sub 10 is still within reach on a track yes.
If I were you I would focus on 74 second laps (37 indoor) but just don't panic if you run the first one under 72 or something (although the ideal would be to be consistent all the way).
Heck there's really no need to overthink, your training should be a clear indication if sub 10 is possible: you train, rest well, eat balanced and do your part. The rest should follow.
UPDATE
I have just ran a 9:58 2 mile indoors. The assistant coach let me borrow a pair of spikes and I was fresh into the event(usually I run the 800m shortly before that). My splits were a 4:54 first mile and a 5:04 second mile. Next week i'm running the mile and 2 mile. I hope to run a 4:43 mile and I really don't care about the 2 mile any more. My question is could I be peaking early?Also, when I'm done running my event, I don't breathe very hard and feel like I didn't push hard enough in the race. How do I fix this?
Also, I took some caffeine before my race and I felt great running but then I didn't sleep very well(3 hours only).
Alexavier wrote:
I don't breathe very hard and feel like I didn't push hard enough in the race. How do I fix this?
Also, I took some caffeine before my race and I felt great running but then I didn't sleep very well(3 hours only).
Run the second mile in 4:54 also. That should take care of you feeling too good at the end of the race ;) (Based on this and the other thread you started about not being able to kick, I'd wager you are just giving up a little bit. You need to find someone a little faster than you, and simply refuse to let him go.
As far as the caffeine goes, 80mg isn't that much...less than a cup of coffee, however, if you are not accustomed to it, then it could certainly keep you up. Was the meet in the evening? I drink coffee regularly, but not after 2-3 in the afternoon because it keeps me up if I do.
The meet was between 4-7 PM