Hey. I'm a 15 year old guy who will be a sophomore.
I was wondering realistically what times for me should be attainable for the upcoming XC/Track seasons?
Plus, I was wondering what are the best 800, 1600, and 5k workouts? Especially the 5k workouts since XC is soon. Our coach had devised a plan but I have lost it and no one else on our team is following it.
These are my current PR's.
800: 2:29 (May)
1600: 5:49 (May)
5k: 22:59 (June with no XC Training on pretty flat course)
My Track coach said he sees potential in my 800 because I didn't run it in every meet and yet my time dropped pretty fast from a 2:45 at the beginning of the season. My 1600 dropped from a 6:16 to a 5:49. I really want to improve in both of these events. But more so, I want to improve in XC since I'm really bad.
Apparently my 5k PR from last year was wrong since the course was 3 miles. I had a 23:05 3 Mile which converts to a 23:51 or so 5k so I already dropped 50+ seconds without training much. I've been running about 15-20 miles a week and I need a better structured plan.
Also, are Saucony Kilkenny's good XC shoes? I want to get them. Sorry for asking so many questions but thanks to all who respond.
Update:Well, honestly I think my XC coach is only coaching it because he has nothing else to do really haha. He is a decent coach but I think he printed some other plan but I'm not sure which. Maybe Hal Higdon's........I'm really not sure.
Update 3:Oh, and my school doesn't have indoor track :(
Answers & Comments
Verified answer
Realistically, I would say
800 to a 2:10-2:15
1600 to a 5:15-5:30
5k to a 19:30
Maybe by senior year you can get yout 800 down to a 2:00, which would be pretty good!
for workouts, I would not do any thing subsantial this summer besides high mileage longruns,
but I would wait until indoor season and outdoor sean to do these workouts.
mile warm up, 8 x 400 -2 minute breaks, mile cool down (400's at 70 second pace)
long run for 30 min
day off
mile warm up, 3 x 1000 -3 minute breaks, mile cool down (1000's at 3:35 pace)
long run for 35 min
day off
mile warm up, 6 x 200 with full recovery, 4 x 400 with full recovery, mile cool down (200's at 40 pace, 400's at 70 pace)
long run for 35 min
day off
mile warm up, 4 x 200, 4 x 400, 2 x 600 (full recovery), mile cool down (200's at 40 pace, 400's at 70, 600, 1:45)
long run 40 min
day off
repeat these different workouts, they will all help your times
Get your coaches plan. I assume they've been coaching for a while and they know what is best for you. They gave it to you for a reason. See if you can get it off someone else or email your coach saying you misplaced it. The training that your coach gives you though is directly related to the races you will be running, follow that.
lol.
your awesome