10:18 to 9:45 3200m in one year

I went 10:09 to 9:36 in a year so it's possible. One important thing is your long run. I had 12 mi runs in the summer that turned into 15mi in the winter, which I think really helped. For a bit of a reference, at the end of indoor, when I ran 9:43 on a flat track, I did 15mi @ 6:00 pace on half grass, half sidewalk. Probably a bit extreme but it'll guarantee that you can do it.

Bleh wrote:

I went 10:09 to 9:36 in a year so it's possible. One important thing is your long run. I had 12 mi runs in the summer that turned into 15mi in the winter, which I think really helped. For a bit of a reference, at the end of indoor, when I ran 9:43 on a flat track, I did 15mi @ 6:00 pace on half grass, half sidewalk. Probably a bit extreme but it'll guarantee that you can do it.

You my friend underachieved if you were doing 15 miles at 6 min pace on the grass. You should have probably been able to run 9:20 or faster.

Went 10:20 to 9:56

Focused on the 1600 though

Key is developing a good base over the winter without racing too much. I didn’t go those things and think I was able of 9:30 had I

FR year, 10:19

SO year, 9:49

Averaged about 16 miles/week my sophomore year with a lot of dual meets. My whole goal to start the season was to break 10:00 and so every race I ran solo, 10:06, 10:03, 10:05, 10:02 until breaking out at Regions with a 9:49 to place 2nd, but I made the race.

Just run hard, give 100% every day.

its.no.big.dyl wrote:

I’m a high schooler and I’m going into my senior year. I ran a PR of 10:18 this year and I paced it very poorly (first mile was 4:55) so I think if it was paced better I could have ran a bit faster but who knows. The college I want to go to is d1 so I’m going to have to improve a lot to get in. Is it possible to improve this much in a year? Also Any tips from anyone who has improved by this much in a year?

I improved from 10:18 to 9:43 from my sophomore to junior years. A lot of the improvement comes from how your body matures rather than training.

I see what u mean but what worries me is I am pretty injury prone. Also I live in South Dakota so the winter running can be iffy and sometimes impossible, but that’s what treadmills r for even tho they r so incredibly boring to run on.

Sounds like u have some natural talent if u only ran 16 miles a week

Vey possible. Went from a 10:18 to a 9:49 to advance from area (with a slower first lap). Focus on pace work.

Be consistent, talk to your coach. Work out a plan and follow it, try to bring your teammates up with you, having other people to run with will help.

I would agree with u of this was possible for me. I come from a town of below 200 people so our coaches r terrible. Anyone who wants the job basically gets it and they know nothing and have no experience. Therefore I’ve coached myself since I was a freshman. Also I’m the only distance runner on the track team so I practice alone and our xc team is tiny and no one is even close to me at all. Our second fastest guy runs around a 22 min 5k.

It is certainly possible. I went from running 10:15 to 15:05 for a 5k in a year. With your milage it is more likely than not. Just trust your coach and work hard. The rest will work itself out.

I had a teammate go from 10:35 to 9:45 in one year. It's possible.

Went from 10:13 to 9:39 from junior to senior year, so you can definitely do it! Living in the South, we don't have an indoor season, so biggest thing for me was just running consistently over the winter before outdoor practice started in February.

I am my coach lol. My offseason mileage is planned to go 25-35-40-40-30-45-45-45-30-50-50. I’m working thorough posterior compartment syndrome too tho (it’s a really annoying injury that is very hard to get rid of) but I’m planning to just train through it.

That’s crazy