Female Times - Attainable with the right training?

Bump.

I guess i'll just find out if they are

Attainable. I am a strong believer that anyone can run respectable times with smart training. Train as well as you can and you have these times in a year or so.

RejectRunner wrote:

Attainable. I am a strong believer that anyone can run respectable times with smart training. Train as well as you can and you have these times in a year or so.

Thank you for the feedback

irun22 wrote:

Bump.

I guess i'll just find out if they are

This is the way to think. Just get out the door every day. I wouldn't even worry about doing any "workouts". Just aim for a few months of consistent training, and you will become stronger and faster.

the right stuffs wrote:

irun22 wrote:

Bump.

I guess i'll just find out if they are

This is the way to think. Just get out the door every day. I wouldn't even worry about doing any "workouts". Just aim for a few months of consistent training, and you will become stronger and faster.

I'd shoot for

800m: 2:40-2:50

1600: 5:50-6:30

3200: 12:50-13:30

5k: 21:30-23:50

By your soph year

They main key is to be consistent, get out the door every day and run 4-8 miles with one off day. Make sure you stretch, ice, and take it easy when you feel like something's off. Listen to your body.

Then once you have that base. You can start adding tempos and progression runs.

I shoot for about 25-35 mpw

My guess is that you were pretty new to running as a freshman and are still not totally comfortable with the kind of mileage and training load that other runners are doing on your team. If that is true, your plan for the summer sounds pretty good. You should also be patient with yourself. It may take another year or two to really see times drop. It takes a while for your body to acclimate to the training demands before you really see good results.

If you have been running for a while and have no problem with the mileage, then you might consider building some strength before you start XC season. That means lots of hills, especially if your team does not do a lot of hill work.

Also, keep in mind that a good part of what it takes to be a good runner is determined when you are born. A light frame and big running engine are what AlSal says makes a great runner. You can develop your running engine with training, but you were born with your body type and cannot change it. But the nice thing about running is that you do not have to be the perfectly built runner to be on a team, contribute and have fun. Just be sure to take it all with a grain of salt.

Irun222 wrote: I'm a female...

Fake. 0/10. Everyone knows no real female ever posts on LR.

Future goals:

800: 2:25-2:40

1600: 5:40-6:20

3200: 12:40-12:55.

5k: 19:30-24:30

Current Prs

400: 1:19

800: 3:15

1600: 7:20

3200: 16:05

5k: 27:10

Unattainable in highschool

I think the high end of your goals is attainable. 24:30 5k and a 6:20 1600 in particular. As for the rest...maybe, it depends. Next year you could drop a minute or 15 seconds, hard to say.

For what it's worth, I started my first track season (last year) at 7:05 in the 16 and 25s in the 5k. Finished the season at 6:15. This year I'm on track to break 6. That was without increasing mileage (still running like 10mpw, planning on 25-30 this summer)

Personally I think just about any high school girl is capable of running sub 6:40. So by senior year you can probably get to 6:20 or faster.

FR wrote:

I think the high end of your goals is attainable. 24:30 5k and a 6:20 1600 in particular. As for the rest...maybe, it depends. Next year you could drop a minute or 15 seconds, hard to say.

For what it's worth, I started my first track season (last year) at 7:05 in the 16 and 25s in the 5k. Finished the season at 6:15. This year I'm on track to break 6. That was without increasing mileage (still running like 10mpw, planning on 25-30 this summer)

Personally I think just about any high school girl is capable of running sub 6:40. So by senior year you can probably get to 6:20 or faster.

Thanks for the feedback. I never know what goals are unrealistic or unattainable. I really just want to be able to break 6 or run around a 6:10. And run about a 22:00-24:00 5k by the end of my sophomore seasons.

But I guess I'll just have to find out.

With the right recovery and training I'll hope for the best.

I think your plan sounds great! Building from 25 mpw to 35 mpw sounds like a great goal. I tell my younger runners that is they can run 5-7 days a week over the summer where 1 day is faster and 1 day is longer, they'll be in a good place by XC season. Don't get hung up on times right now. Just focus on consistency in training and the results usually follow!

You have poor endurance. Aka, the longer the distance, the worse your times are. So you need to run more mileage to fix that.

I see that you want to run 25-35 mpw this summer, which is good. What is your training like right now? If it's significantly less that 25 then just be sure to build up slowly.

Also make sure to run your mileage at a variety of paces. I've seen a lot of girls (and some guys) who can't seem to improve because they run every day at the same not-hard-but-not-easy pace.

snow blow wrote:

You have poor endurance. Aka, the longer the distance, the worse your times are. So you need to run more mileage to fix that.

I see that you want to run 25-35 mpw this summer, which is good. What is your training like right now? If it's significantly less that 25 then just be sure to build up slowly.

Also make sure to run your mileage at a variety of paces. I've seen a lot of girls (and some guys) who can't seem to improve because they run every day at the same not-hard-but-not-easy pace.

Thanks for the feed back

I have been averaging about 15-20. But I stopped after every mile or two to get some water without realizing that it impacted my running.

We did a workout of about 3 miles. Hills. We would run about 3 miles but when we came to Hills we sprinted them and cruised the flat surface/down hills. Then we came back and did 2x200s

I do have a plan to run about 25-35

I have noticed that I need to vary the paces. I will be trying to do my runs from about 8:30 to 10 minute pace or just run by feel.

Right now I just started up summer track (aau). We had our first practice today.