Trying to get to next level

For me, bumping my mileage up to 45mpw and a nice summer base (11 weeks, ~400mi) got me down to a 17:24 5k (or about a 16:4x 3mi), from my 18:51 5k the previous year on 30-35mpw.

One more thing, earlier this year I didn't run track, all I did was run on my own and do road races every 2 to 3 weeks. Don't really enjoy track as much as XC. Do you think running Spring track is beneficial to reach my goal of running in the 16s for a 3 mile XC???

nolarunxc wrote:

One more thing, earlier this year I didn't run track, all I did was run on my own and do road races every 2 to 3 weeks. Don't really enjoy track as much as XC. Do you think running Spring track is beneficial to reach my goal of running in the 16s for a 3 mile XC???

Yes, run track, it helps with your speed, which is necessary for the 3 mile. Even if you're more distance oriented, if you can run a faster mile, that'll be of more benefit to running a faster 3 mile than a speed oriented guy. Who knows, maybe you'll find out you're more of a speed guy?

Get more sleep. Run doubles, even just 2 miles every morning will help. Easy days easy and hard days hard.

Ok I’m signed up for track (1600 and 3200) and they just started practice this week. Mileage seems low 20 miles/week to start. Should I do my own running outside of running with the track team and what the coach recommends? Weekends on my own. And with doubles. How many days a week should I run 2X/day?

I haven’t run a mile race in awhile. I think my PR is 5:20 in a road race a year ago. What would be a reasonable track goal 5:00?

I really want to run in the 16:30s in the fall for 3 miles in order to make my teams top 7 for XC season! What about strength training will this help ? I’m really skinny and would strength training help with speed?

So winter track practice has commenced! As a distance runner, I was wanting to run the 3200 or 1600. However my coach said I should do the 800m based on a recent time trial (i ran a 2:07).

I'm kinda of worried that the 800 training may hurt my ultimate goal of getting prepared for the Fall XC season. I would think the 800 runners would be doing less mileage.

Do you think focusing on the 800m for winter/spring track will help in anyway my main goal for Fall XC? Or will the longer distances of 1600/3200 be better for upcoming fall xc?

For a sophomore with your 5K PR, 2:07 is an excellent time and suggests you have some talent to work with. You might even discover that the 800 is your best event, but it's way too early to say that.

In any case, 800 training is an excellent idea. I assume you won't only run the 800 this season. You'll probably get to run the 400 and 1600, and maybe the 200 and 3200 as well. Try them all if you can, and if you want to run the 1600 and 3200 sometime, let your coach know and see if he can fit you in somewhere.

It sounds like you have a good coach. Trust his plan. Once you hit the end of spring track, you'll have plenty of time to raise your mileage, run doubles, and shift to XC training.

800 speed work will help you close out your XC races so even a focus on the 800 in track is going to pay off for you next fall during cross. Having a good 800 foundation will make you a better miler because you will be able to open quicker or close harder in the 1600. Being a better 1600 runner will help you open quicker or close harder in the 3200. See the theme there. Even if your heart is more into XC, working on the 800, 1600, or 3200 this Spring will pay off for you come Fall.

Also if you are a XC focused kid, I am guessing you have your State series meet like the last week of October of first week of November where you live. If that is the case, I bet in June you are just running "base miles" for the XC season. Think about your track season, if your state series meet is like the last weekend of May or June, then right now the 1st of January you are still fine running base miles assuming your focus is on the outdoor track season and not indoor.

Stick with track this season and you should see it payoff this fall!

You look like you already know how to set up a good training structure, and your improvement curve alone should get you into the low 17 range if you stay consistent. If you want to get into low 16 shape I'd just slowly grow your mileage, just a couple miles a week, until your next XC season. I'd also switch one of your speed workouts to a hill workout. Vary it between short hills where you sprint them hard with good rests, to long hills where you might not even hit 5k pace but never get a full on rest and are always at least jogging.

Most sub 17 runners including me run in the 45-70 mpw range depending on quality and talent during the summer. So just remember to tack on an extra mile or two every week!

What's most miles needed on long run when training for 800m race 6 miles on a Sunday good enuf?

nolarunxc wrote:

What's most miles needed on long run when training for 800m race 6 miles on a Sunday good enuf?

Don't think in terms of "good enough." Or sorry, "enuf." You start this thread wanting to improve and drop your times. It won't take training like a pro, but it will take getting out there and putting some time in.

For now, I'd get to where I'm running comfortably for at least 60 minutes. Could be 7 to 8+ miles on the day. As the season progresses, start to bump it up to 70 or 75 minutes. In the summers you will probably want to hit 90 minutes.

That is plenty for most high school 800 runners. But remember, you might also race the mile and 2 mile, and you want to be strong going into summer so you can run more miles and then run xc. Your individual runs build on one another, your weeks build on one another, and your seasons build on one another. Do more than 6 miles for a long run.