Last year I ran one 1600 the whole season in 4:45. This year I want to shoot for sub 4:30. I also ran 10:10 in the 3200 and I'd like to get that down to 9:40.
I definitely got better since last year as well even though I was injured for some of the buildup in XC as even without running in August I still improved a ton.
Is this realistic?
It is possible. I had a similar jump from my junior to senior year ~ 4:38 1600m split to 4:27 mile ~ worth a 4:26. For that one I increased my mileage and had a nice jump in XC even with not the biggest summer. Difference between me and you was I was a fast 800m runner who got a lot better in terms of my endurance. No way I could have run a 10:10 junior year but I ran 2:00 for the 800. Still wasn't great at XC as a senior but got a minute or so faster.
yes
see my progresino
SO - 2:07 4:59 10:52
JR - 2:02 4:38 10:08
SR - 1:58 4:27 9:55
As a frosh I ran 10:02 and 4:42 and ended up 4:39 and 10:12 as a soph. You just never know. I still don't know what happened as I ended up a little slower this year in cross. Hopefully after this break I'll come back with a breakthrough indoor junior season but you just never know.
Thanks for the encouragement. I'm also gonna work on striders and hills to stay more in touch with speed over the winter, which I don't think I did enough of last year (I struggled to settle into race pace). I also didn't even split either of those races or get anywhere near doing so.
I ran 4:45 as a freshman. I ran 4:25 as a sophomore. You can do it
Yes:
Fr - 5:00
So - 4:50
Jr - 4:37
Sr - 4:28
Just like so many other high schoolers, I'd say you need more mileage. Running 4:45 the only time you run it I'd think you should be able to run better than 10:10 for 3200. And 4:30 isn't THAT fast to where you're limited in your results because of your speed. You need more mileage to build that endurance to hold a decent pace.
If I told you to go out and run a 34 second 200 I imagine you'd have no problem. So speed isn't the issue, it's endurance. Run more mileage to fix that.
Run More Mileage wrote:
Just like so many other high schoolers, I'd say you need more mileage. Running 4:45 the only time you run it I'd think you should be able to run better than 10:10 for 3200. And 4:30 isn't THAT fast to where you're limited in your results because of your speed. You need more mileage to build that endurance to hold a decent pace.
If I told you to go out and run a 34 second 200 I imagine you'd have no problem. So speed isn't the issue, it's endurance. Run more mileage to fix that.
I split the 10:10 with a 4:52 first mile. I needed to go sub 10 so I went for broke and tried to hang onto the pack.
Like that you noted strides and hills — big part of my success as well. Definitely when you're attacking that 4:30 barrier be mindful of pacing. You'll be better served going out in 2:17-19 your first couple shots out there and attacking the third quarter if your fitness is up than going for broke. Get comfortable at those paces and your endurance will lead to some even/negative splits and PRs.
soft moore wrote:
Run More Mileage wrote:
Just like so many other high schoolers, I'd say you need more mileage. Running 4:45 the only time you run it I'd think you should be able to run better than 10:10 for 3200. And 4:30 isn't THAT fast to where you're limited in your results because of your speed. You need more mileage to build that endurance to hold a decent pace.
If I told you to go out and run a 34 second 200 I imagine you'd have no problem. So speed isn't the issue, it's endurance. Run more mileage to fix that.
I split the 10:10 with a 4:52 first mile. I needed to go sub 10 so I went for broke and tried to hang onto the pack.
Honestly I don't know how to respond to these posts. It's so dependent on outside factors that we don't know about, that it is quite impossible to say for sure whether its possible or not.
Personally, I was a 4:44 1600 and 10:18 3200 Sophomore, and then a 4:28 and 9:39 junior. So the times you are saying are achievable for sure
However, it is not likely. At least I don't think that it is very likely. This improvement isn't out of the question, but it also at the same time is not very common. My mileage between sophomore and junior year varied from 45-75, with my two peak weeks at 75 during track junior year. However, my senior year my mileage never went above 52 and I still had marked improvements(4:19 1600 and 9:15 3200). So I'm not sure how much extra mileage helps.
Honestly just go for it, but stop stressing out on the plan or if its possible or not. That type of thinking won't really help.
good answer