Sub 17 5k possible

just enjoy the process, do you have a coach? what does he say to do? time does not matter much in XC, it is about how you finish over all. Focus on building up your strength over the summer and right now is not the time to do real hard workouts. do some strides/short hill sprints 2-3 times a week. some good steady runs/progression runs and real fartlek work(not timed intervals). Just my 2 cents.

I do have a coach but he is a bad coach. He wants me to do do 90 mpw building up to 100?. During the season we do hill repeats, mile repeats, recovery, 400 repeats, shake out run, race. Will defnitely consider progression runs.

Workinghard wrote:

I do have a coach but he is a bad coach. He wants me to do do 90 mpw building up to 100?. During the season we do hill repeats, mile repeats, recovery, 400 repeats, shake out run, race. Will defnitely consider progression runs.

Tempo/LT runs seem to be missing from that program.

I do tempo runs sometimes. Every other week. I do 20 to 30 minutes at about 5: 50 to 6: 10 pace. Do you guys think i cluld break 17? I am trying to get top 1p at districts. Thank you

IMHO you can do longer tempos and do them more often.

You have the talent to break 17, and apparently the work ethic, but I can’t say how long that would take. You post a high 18 5k PR, so that’s a big drop.

But for a developing athlete like yourself, it’s not out of the question to do that in a season.

But focus on smaller intermediate goals for now, do the training, and you will get there... sooner or later.

Thank you for all the replies. What 2 mile time converts to 17 flat?

Ernest my 5k time last year was 18: 47. That was cause I was training like a idiot. My pr is 17: 59 from sophmore year.

Your longer distance times don’t correlate because you are still developing endurance and aerobic fitness.

For someone trained at distance a 2 mi around 10:35 would indicate sub 17 5k shape.

You should be able to go sub 17, and around 10:25 for 2mi

I ran 18 low my soph year of HS and over 19 mins my junior year because of injury...came back senior year and ran 1645 and 10 low in the 2 mile. I had a terrible coach as well but just tried to crush workouts and keep the easy days easy. Ended up walking onto a college team (better coach) and ran a 25 low 8k and 31 mid 10k in XC. My advice to you is to "just keep running.." MILES MILES MILES

What were your track times sophmore and junior year?

Sophomore I think I barely cracked 5 and Junior year ran low 5 and 11;10ish(?) for 2 miles. Someone said it earlier but don't focus too much on time in XC. Placement against other people is all that is relative. Track times are what coaches are looking at for the most part when recruiting/allowing walk-ons.

So when I do doubles. I run outdoors in the morning and go 5 or 6 miles at 7: 15 to 7: 50 pace, depends how I'm feeling. It is already feeling like 90 degrees. For my second run I run indoors because its to hot in the afternoon and evening. Feeling like 105 most of the time

My question is, is it ok to run indoors at those times?

Thank you

Should I run 7 days a week?

Workinghard wrote:

Should I run 7 days a week?

why not?

Ok I have been running 7 days?

Does indoor running have the same benefits as running outside?

Chill out and focus on whats important: racing. I went from an 18:52 guy to a 16:51 guy in a matter of two years in HS not doing half of what you're doing. Ran only like 30-50 mpw. Get some mileage and take care of yourself first, and the rest will follow.

Run outside if you wanna run fast in XC

Also a lot of runners run either 6 days a week or take a day off every other week. Stress+rest = growth