High School Freshman Trying to Have a Great Summer Season:

Training Advice/Discussion High School

1 month ago 06/03/2024 8:51pm EDT

I just finished my 8th track grade season, and I am currently on my break week. My mileage over track ranged from 35-45 miles per week, and I did not train last summer.

I plan on starting off with a large amount of base mileage and some tempo runs.

Does anyone have any advice as to what I should do to be able to run a fast 5k?

PR 5k in 8th grade was a 17:47, but I only did it once, rest of the time was freshman races and middle school meets.

mile Pr = 4:55, 2m = 10:45, 800 = 2:13

This post was edited 6 minutes after it was posted. Reason provided: Added PRs

1 month ago 06/03/2024 8:55pm EDT

re: pizzaaparty34D

pizzaaparty34D wrote:
I just finished my 8th track grade season, and I am currently on my break week. My mileage over track ranged from 35-45 miles per week, and I did not train last summer.
I plan on starting off with a large amount of base mileage and some tempo runs.
Does anyone have any advice as to what I should do to be able to run a fast 5k?

Aim to average 5-10 mpw more - average 50 mpw in summer with 2 tempo workouts weekly and a long run (no more than 10). Jump in a road race (mile or 5k) once or twice.

1 month ago 06/03/2024 8:56pm EDT

re: pizzaaparty34D

What are your PR's? What is your goal for the 5k?

1 month ago 06/03/2024 8:56pm EDT

re: pizzaaparty34D

1 month ago 06/03/2024 11:21pm EDT

re: pizzaaparty34D

You need more aerobic fitness. 4:55 and 10:45 don't line up. It should be more 4:55 and maybe 10:20-30ish. So def increase mileage and add more 800s into your workouts. Work more on pacing specifically. Maybe something like 6 by 800 with 2 minute rest; and the set pace at 2:30-2:35 the entire time. Something about where your 2 mile PR actually should be. Cause I mean 4:55 to 10:45 is atrocious. Don't get me wrong you're a great runner and are gonna dominate in HS but if you work more on aerobic fitness you're XC 3 mile and Track 3200 times are going to improve drastically. Also add speed work like 4 by 200 at 30 seconds with a 2 minute jogging recovery at the end of workouts. Good Luck!

1 month ago 06/03/2024 11:45pm EDT

re: pizzaaparty34D

pizzaaparty34D wrote:
I just finished my 8th track grade season, and I am currently on my break week. My mileage over track ranged from 35-45 miles per week, and I did not train last summer.
I plan on starting off with a large amount of base mileage and some tempo runs.
Does anyone have any advice as to what I should do to be able to run a fast 5k?
PR 5k in 8th grade was a 17:47, but I only did it once, rest of the time was freshman races and middle school meets.
mile Pr = 4:55, 2m = 10:45, 800 = 2:13

Summer of Malmo

1 month ago 06/07/2024 12:05pm EDT

re: Endurance

Endurance wrote:
You need more aerobic fitness. 4:55 and 10:45 don't line up. It should be more 4:55 and maybe 10:20-30ish. So def increase mileage and add more 800s into your workouts. Work more on pacing specifically. Maybe something like 6 by 800 with 2 minute rest; and the set pace at 2:30-2:35 the entire time. Something about where your 2 mile PR actually should be. Cause I mean 4:55 to 10:45 is atrocious. Don't get me wrong you're a great runner and are gonna dominate in HS but if you work more on aerobic fitness you're XC 3 mile and Track 3200 times are going to improve drastically. Also add speed work like 4 by 200 at 30 seconds with a 2 minute jogging recovery at the end of workouts. Good Luck!

Dang well I am sitting with 4:40/10:25 prs. I need to work on my endurance then.

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