I am a highschool runner and my pr is 17:22 from my freshmen year. Sophomore year was just an off year, and my junior year(current) was filled with injuries(grade2 sprain). Next year i want to run in the 16s but i could use some advice and tips. I plan to run track and do 400-500 miles over the summer so if theres anything you guys can add to that or help with thatd be great.
40-60 miles per week during the summer (You have to be consistent!!!)
Don't race too much during the summer 1 or 2 low key races are enough
Don't run your miles too hard but don't jog them either. Keep your mileage between 40-50 mpw during the season until you taper.
Do all the workouts your coach tells you to do during the summer and fall.
Being consistent with your mileage is the answer!
I went from 18:13, to 17:35, to 16:16, to 15:53 way back in the mid 90s.
Biggest help to me was consistent training and progression. Did you do 50-60 miles a week last off-season? Well do more this off-season. Run 10-12 mi long runs last off-season? Do 14 this time. Run 7:00 pace last off season? Run 6:45 this time around.
Look at what you did last year and improve upon it. Is 400-500 miles enough? What did you do last summer? Why wait until summer? Train like a 16s guy this winter, right now. Dont take a week off and think about it. Just go out and do it.
Always look for the next step.
Alan
Also, talk to your coach. Tell him or her your goals and ask if he or she will work out a winter and summer training schedule with you. If you feel as though their not giving you enough miles than explain you would like to run more. Really your coach should be the one to guide you to the next level.
Ask your coach!....orif he/she doesn't want to help Run. Run. Run. Unless you are just naturally talented you need to train consistently.....weeks, months, years. Most good hs runners that I have trained fall into 2 categories regardless of talent level. Dedicated runners that follow my plan (or a plan) and runners that only run during season and maintain their fitness thru other aerobic sports. Do you fall into either of these categories? If you are running 4-5 days a week during XC then taking 2-3 months off before outdoor track you might never see 16's. Make a committment and stick to a plan. If you don't run in the off season & summer don't expect much.
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