SlowFatMaster wrote:
This guy did some easy runs (5 miles in 35 minutes) at 7 minute mile pace, but he only ran 13:20 for 5000m:
https://www.runnerstribe.com/features/training-of-famous-runners-steve-ovett/
I believe you overlooked some things to suit your case. Let’s take a look at Ovett. I copied from the site, but added in paces per mile. Keep in mind, he’s also doing 100-120 miles per week, which is much more than a high schooler, maybe even double.
Monday
a.m. 5 miles road – Easy 35 min (7:00/mile)
p.m. 10 miles road – Fast/steady 52/53 min (5:12-5:18/mile)
Tuesday
a.m. 10 miles road – Hard on road 4 x 300m approx. with fast jog rec then across another very steep hill, 4 x 400m approx. jog rec. (no pace, but obviously hard effort)
Wednesday
a.m. 10 miles road – 58/60 min (5:48-6:00/mile)
p.m. 10 miles – Plus technique work at Crystal Palace (no pace given)
Thursday
a.m. 5 miles road – Easy 35 min (7:00/mile)
p.m. 10 miles road – Steady 55/58 min continuous (5:30-5:48/mile)
You get the idea. Out of the runs with times and paces, he averaged 5:56 pace, not counting the hard day with intervals.
Yet, you chose his easy morning double as your basis for what this kid’s normal (presumably 1x per day) run should be.