It's too effing hard to run a sub 5 mile

No its not.

-basically every guy HS runner ever

Dude you aren't aerobically fit, you need to up the mileage. Not sure what your mile pr is, but adding some mileage will help and I don't see why you couldn't because 30 isn't much. Is you are very injury prone or something try super aerobic cross training like swimming although the benefits will be less than just running say 50mpw. Do you do a long run currently? That will also help and try doing some longer repets, like 5 x mile.

Just go into a faster heat and stay on a 4:50 kid's heels. No reason you shouldn't be able to

You're just not fast enough *yet*. Keep working! It takes longer for some people. FYI, 19:30 5k is nowhere close to equivalent for a 5 min mile.

Here are a few things to work on ... Slowly build your mileage. This is probably going to give you more bang for your buck than any particular workout. Try to get up to 40 mpw by the end of school this spring. And hold it there. No reason to rush the build up. You can add 1 mile per week if you want to be conservative. Then if you are handling 40, build up to 50 over the summer.

Make sure you are training at least 5 days a week. Take a rest day when you feel tired, though. Always running 7 days a week without any rest is a recipe for injury.

If you are running track, just get some experience racing different distances. Ask your coach if you can run JV races 400, 800, 1600, 3200, and 4x800, 4x400. Mix it up each meet to get some experience and work in at distances above and below the mile.

No 19:30 5k runner should be running 6:45 on easy days and 7:30 on recovery days. Leave that to the guys who are high 14s.

hoodarunner1 wrote:

I NEED HELP, I run around 30mpw and do MOST of my runs at around 6:45-7:00 pace range and long/recovery runs at around 7:30 pace, but I somehow still can't break 5 even with Track workouts like 5 x 600's in 1:57-2:10 range and I'm currently a High School Junior and I'm so slow to be on Varsity Track even tho I am on Varsity for Cross Country and my 5k PR is around 19:31.6, and I still can't break 5. This clearly doesn't make sense as I'm a guy btw.

#1 High School is the beginning. You have a lot to learn and there are many ways to improve. In fact there

are way too many for us to list in one thread.

#2 What kind of workouts are you presently not doing? Those are the ones you need to do.

I see no evidence of Recovery runs. A Recovery run might be 1-2 miles of jogging after a hard day.

Remember you will improve the most via Recovery.

#3 What is your long run? You should attempt to increase it every other week by one mile.

If it is presently 5 miles, by the end of track it could be 9 miles. You will need the recovery day afterwards.

If the coach will not let you have a Recovery run, dog whatever the workout is for that day.

#4 Where is your speed development? Flying 30s. 6 x 50 or 4 x 80 with full recoveries.

Recovery jog the next day or late season you might do mile repeats---then Recovery run the next day.

#5 The mile is probably 65% aerobic. You need lots of long, tempo, fartlek and Recovery runs.

#6 You sound motivated. For you getting Recovery may be the biggest key.

#7 Is 30 mpw a rule? Are you training to train? If you are getting worse or not improving clearly

something must change. I know of people who have done better by not running at all or reducing quality

and quantity to barely nothing.

#8 Race Strategy. You can be in fantastic shape but ruin the entire thing by starting too fast in a race.

The above is not a complete list but is a start.

Srs yo? wrote:

No 19:30 5k runner should be running 6:45 on easy days and 7:30 on recovery days. Leave that to the guys who are high 14s.

You're right, those paces are too fast for his current level of fitness, but 14, seriously? I'm a mid16 guy and those are paces I hit, and I know high15 guys going sub 6:30 on easy days.

hoodarunner1 wrote:

I NEED HELP, I run around 30mpw and do MOST of my runs at around 6:45-7:00 pace range and long/recovery runs at around 7:30 pace, but I somehow still can't break 5 even with Track workouts like 5 x 600's in 1:57-2:10 range and I'm currently a High School Junior and I'm so slow to be on Varsity Track even tho I am on Varsity for Cross Country and my 5k PR is around 19:31.6, and I still can't break 5. This clearly doesn't make sense as I'm a guy btw.

I think this is a troll, because Im not sure why anyone thinks running 600s in 157-210 and 19:31 converts to a 5 minute mile. More mileage can only help.

Some kids just run too hard in practice.

For example, we often do strides and running drills as part of our warmup.

Some of our kids have went all out during these warm ups!

A good warm up is essential.

It's also essential that you do a progressive type warm up!

We started to improve as a team when I finally convinced our kids how important

the warm up was!

There are so many things like that this that will help you improve.

Pick the brains of good runners and coaches!

Srs yo? wrote:

No 19:30 5k runner should be running 6:45 on easy days and 7:30 on recovery days. Leave that to the guys who are high 14s.

Then how am I unable to Break 5?! My training suggests that a sub 19 5k is possible but my Mile PR from last year is a sh*tty a*s 5:42 coming off a stress fracture injury to my left ankle and over the summer I have been running around 43 mpw before decreasing my mileage to 20-30 during the season now that XC is over I am still trying to get faster but rebuild my aerobic base but even with 30 mpw, I can’t break 5!

I have been doing 3-4 mile tempo runs at around 6:45 pace and 5-6 mile runs at around 7:00-7:15 pace and Long runs of 8-10 miles at around 7:30-8:00 pace.

"There are so many things like that this that will help you improve.

Pick the brains of good runners and coaches!"

I meant to say "There are so many things like this that will help you improve.

Pick the brains of good runners and coaches!"

It also helps to do a little warm down after runs and races.

This can be as little as a one mile jog. But I suggest it be easy.

The great runners know this can help you. I've seen some kids run

5-7 miles after a cross country race and they were among the best in our state.

It is important that training be training and racing be racing.

In other words do not go all out during practice!

Learn how to relax in practice with great form. Then do it in races as well.

hoodarunner1 wrote:

Srs yo? wrote:

No 19:30 5k runner should be running 6:45 on easy days and 7:30 on recovery days. Leave that to the guys who are high 14s.

Then how am I unable to Break 5?! My training suggests that a sub 19 5k is possible but my Mile PR from last year is a sh*tty a*s 5:42 coming off a stress fracture injury to my left ankle and over the summer I have been running around 43 mpw before decreasing my mileage to 20-30 during the season now that XC is over I am still trying to get faster but rebuild my aerobic base but even with 30 mpw, I can’t break 5!

I have been doing 3-4 mile tempo runs at around 6:45 pace and 5-6 mile runs at around 7:00-7:15 pace and Long runs of 8-10 miles at around 7:30-8:00 pace.

Are you even reading the sensible advice given by others on this thread?

Why ask the questions if you refuse to consider the answers.

You can train as hard as you want. That alone will not get you fast times.

Throw the DARN stopwatch away.

Bill Rodgers 4 time NYC Marathon winner sometimes ran slower

than 8 minute mile pace in practice.

A recipe for injury really?! I know 16 and 15 minute guys in the 5k who are running 7 days a week EVERY MONTH of the year.

+1. If anything, doing 50mpw in 5 days would have a greater chance of injury than 50mpw spread over 7 days with a long run.

I do not understand you. You put out a post asking for help but you clearly have already have made up your mind.

What do you think you should be doing?

Sorry to be harsh but why do you participate in running, exactly? It sounds like you're a 'low responder' to aerobic exercise.

https://cathe.com/are-you-a-high-responder-or-low-responder-to-aerobic-exercise/

Throw away the GPS, don't use it at all until you get that sub 5. Use only a casio or no watch at all. Run more, make sure you are breathing easily when you run on your easy days, in fact, you should be barely hearing yourself breathing at all. Run fearlessly and with a level head in races and in workouts.

ohia wrote:

No its not.

-basically every guy HS runner ever

When I read this guy's post I thought he was silly.

But maybe he's coached a few arrogant kids like this who

are not grateful for sound advice.

Chances are this kid does not listen/hear his coach either.

Keep doing your own thing hoodwhatever, see what that gets ya.