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High School Running High School Training

4 years ago 04/07/2020 8:54pm EDT

Hello, I am currently a junior in highschool with a pr of 18:30 for the 5k. With track season cancelled, i have started base training for cross country, doing 40 miles per week, planning to build up to 70 mpw by august. I ran about 15-20 mpw through the winter while playing basketball. I was wondering if a goal of 16:30 is unreachable by xc season with my current state. I am in probably 18:30 shape right now and 5 flat shape and previously have only run 20-30 miles in the summer and have never run over the winter prior to this year. I am currently doing only easy runs between 7:15-7:35 pace and one three mile tempo per week at 6:20 pace. I plan to add in longer repeats later along with lengthening the tempo and my long run. Is my goal reachable?

4 years ago 04/07/2020 9:36pm EDT

re: nyhsxctrackrunner

if u r in 5 flat shape like u say u r and do ur tempo at 6:20 then u shud b at like 17:30 5k pace. if u do ur tempo on a more flat course then u should be getting around 6 flat per mile to be in 17:30 shape.

it is possible to do what u r speaking of. my older teammate went from basically 18:20 to running cerca 16:20 twice his sophomore year (with lots of mileage).

he was probably the exception, and not the rule. i was a more talented freshman than he was but couldnt match his sophomore times bc i overtrained. train, dont strain.

now i keep the mileage moderate around the 50s and. to answer ur questions about training:

- make ur repeats reach the 5k length (e.g. 12x400, not 8x400) and making them longer than 5k length is probably useless. if u want to get good at the 5k then ur training should reflect that.

- do the same with the tempos, not making them too long. i wouldnt go over 5 miles for a tempo

- lengthening the long run is plausable

4 years ago 04/07/2020 9:38pm EDT

re: nyhsxctrackrunner

Your goal is reachable. Listen to your body and back off if you need to. You're making big jumps, but I like it. Be daring, go for it.

4 years ago 04/07/2020 9:39pm EDT

re: nyhsxctrackrunner

Sub 5 speed should put you in great shape for a faster 5k.

Some tips

-slower easy days (unless it is truly easy for you), usually for a 5 flat runner your easy pace might be 7:40-8:10

-don’t push the mileage too fast, take it slowly and build up

-If you get in quality work but not overtrain I bet you could reach it

Good luck

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