What sort of 5k shape am I in/will be for XC based on track PRs/summer mileage

High School Running High School Training

1 month ago 05/22/2024 8:24pm EDT

Slow guy here trying to get fast!

This year was my freshman year of hs and I started with some pretty mediocre times - 20:45 in the 5k on a pretty flat course. This track season I started seriously training but am still pretty slow - 5:18 1600, 11:35 3200. This summer I'm planning on doing 45 mpw. Mostly easy runs with a few fartleks, tempos, and of course my weekly long run.

I was wondering based on that, what sort of 5k shape I'm in and what shape I will be in for next year. My goal is to break 18 (optimistic, I know) in both the 5k and on the Crystal Springs 2.95 mile course. Also if it helps I plan on running sub 5 and sub 11 in my two events come track season. Are those realistic goals and can I achieve them based on my current trajectory? Obviously I'll be doing all the training my coaches have for me in season.

1 month ago 05/22/2024 10:06pm EDT

re: HelpForXC

Read this and pay attention to post #11.

LetsRun.com Forum Thread

Questions for malmo regarding his summer

i just might do it05/01/2010 3:46pm EDT14 years ago

1. I am 20 years old. I have been running for approximately 2 years. I currently run about ~45 miles per week. I have run double a few times, but I really don't like doing them. I am used to running once a day, and when I run...

Thread:www.letsrun.com/forum/flat_read.php?th...

1 month ago 05/24/2024 12:26am EDT

re: HelpForXC

To be able to break 18 in the 5km at the shape you're in, I would suggest running around 30 miles weeks as you don't need to be running 45mpw when you're focussing on the 5km as a freshman. You also can't just do 'easy runs with a few fartleks' etc, you need structure and with this structure, you will be on the road to break 18.

Begin with a base build for 3-4 weeks where you increase your mileage by 5km per week (depending on what you're on) starting with running 25 miles weeks. In the first week, run 5 days a week just easy runs, focussing on distance and form. After that for 2 weeks, we'll add in a tempo on one day and add in strides after easy runs. Then begin targeting aerobic ability etc.

Email me on :
for a specific training plan and further clarification

linetracktraining@gmail.com

1 month ago 05/24/2024 1:26am EDT

re: HelpForXC

Your track times show you were capable of around 19:10, so breaking 18 is a good goal

You need mileage, and lt/thresh/tempo work

After a few weeks of easy running do a tempo one or to days a week: 20-30 min around lt, 7:00-7:20 pace. This should get faster over the summer but dont overcook it, your lt based off your track times should have been 7:06 pace, but you are in worse shape now your peak is over. Start around 7:10. End of the summer it might be around 6:40.

Some sort of long run. 80-120 min, and because you may only have one other workout in the week, feel free to cook the pace a bit. Maybe 90 min @ 7:30 or so, you could hit the last mile in 6:30, then cool down for 5 min or so

run 65 min easy the other days, maybe have a recovery day of 35 min or so. If you want to take a day off, take it. if you want to keep going, keep going.

Double if you want to, but dont force it if you dont want to.

Summer of malmo is great but its to easy for an newer runner to overcook stuff even when they dont mean to.

TL;DR

20-30 min tempo around 7:00-7:15

80-120 min long run at a steady pace, feel free to run the end faster than tempo pace

everthing else easy

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