feel like i should b running better?

Question

I am 17, and about 6 feet tall and weigh a little under 150 pounds. and last time I checked about 8.5 % body fat.

I joined my schools track team last year and after just two weeks of training ran a 5:50 mile, 12:28 2-mile (that was last june). Over the summer I ran abt 2miles virtually every day and since september 1st I have logged about 170 miles, and am down to about a 5:25-5:30 mile (19:58 5k) but I think with my training and physical fitness I should be down even further. Id really like to run a 4:40 mile by the spring or summer (when track starts again)... A problem is that I also play basketball and that takes up 2 days out of my week...What should I do? Up my training more? Go on longer runs or more frequent ones...

Ohh is 4:40 too much to ask..Too much to improve? Or is that a reasonable goal?

Answer 1

There are a lot of variables that need to be considered. It appears that you may be doing nothing more than jogging when you are training given the length of time you have been training and the time that has dropped.
In a nut shell I would try to bump up your "daily" mileage to about 3 or 4 miles maybe even 5 if your goal is a 5k. By daily mileage I mean the distance you could go out and run any day if you wanted. This should get you ready for any workout your coach can throw at you. There is really no need to run any more than 6 if you won't be running any further than a 5k. It was nothing for me to put in 50 to 60 miles in a week getting ready for XC.
But don't stop there. Those miles should include interval work some gym time, maintaining your "core". Throw in a fartlec or two every week. Do some pace work. If, for instance, you are up to 3 miles, Do some 4-6x800 repeats faster than race pace. I would guess somewhere around 2:30 with some good rest inbetween each rep. Mix things up and have fun. This is just a simple direct approach. You really won't know what works for you until you start experimenting.

Answer 2

If you really want to be fast the first thing to do is no more basketball!!! Your 17 and you should concentrate on 1 sport if you want to continue. With your size running is a better option?? You also need more mileage in you workout. It seems you have more speed than your 5k time indicates. Do at least 7 miles on your long days. Do speed work at least 2 times a week. Do mile repeats,800's ,400's and 200,s!! Not all the same day of course. Also do hill repeats at least once a week!! You will see a big drop in your time come May/June!!! I coached my son for 3 months and he is a junior now and he runs 5:00 mile 10:30 2mile and 16:10 5k. And he has no speed but can run longer because of the mileage!! Well Good Luck!!!

Answer 3

It sounds like you're training pretty hard. To get faster, you'll need to add some interval training. I'd keep up the daily running...that's great. Once a week, go to the track and time yourself in some 400m sprints (start off with 4...work your way up to 7). Make sure that you rest between each interval. if you want to run a 4:40..that's a 1:10 split for a quarter. Initially, start off trying to get that time in your interval training. If that's too hard, ease off a bit. You want to run hard enough to get better, but not hard that you spend all of your energy on 1 interval.

And since you're into the distance events, I'd also run a long run once a week. It sounds like you're an XC runner, too...so you should be able to do a 5-7 mile workout once a week. That extra stamina and endurance will pay off when you blow by the other guys on the last lap!

Good luck.

- Mike

Answer 4

Part of what makes this question difficult for me to answer is that there are so many variables. Typically I would suggest that you need to add some more easy miles and intensity (intervals) to improve your mile time. But you are playing hoops twice a week, so you might be getting all the speed work you can handle on the court, and asking your body to do more could lead to injury or overtraining.

Bear in mind though that you don't want to enter track season at your peak. You want your peak performances to come when they count - local, regional and even state championships. So the best advice may be for you to try to establish a solid basis of fitness with a good max VO2 for the start of the season and sharpen yourself during track season. Whatever workouts leave you feeling like you had a good running workout and excited for your next run are the best.

Running Times posts some free training programs on their website (and other programs abound on the internet), but you need to find the training program that works for your individual life circumstances and fitness. Talk to your track coach and get his or her views about what type of off season training is best for you, but if you are playing team basketball make sure your basketball coach is on board with your training as well. You don't want your hoops coach doesn't think that basketball is a lower priority for you.

Answer 5

Not to be harsh but running might just not be your thing. Some people are good at different things and i guess your just not good at running. Even though your not the fastest you should still run to stay in good shape.
An example is that I'm a freshmen in high school and I run a 4:52 mile and i started running last year and didn't run at all until cross-country started in the spring.
If you really want to run it 4:40 (I changed my mind) you should be able to if you put in all the effort you have. You have to want to be fast more than anything else. Run harder than you can. You should run until you collapse every time and always stretch.
Godd Luck

Answer 6

I'm not a professional but i ran track in high school and my coaches would have us practice the 800M for the 400M... just so we had a little more endurance. I would try adding another mile on to your runs and add some hills or uneven terrain so really get you muscles in shape...then when it comes to running two miles on flat ground your body will find it easier. good luck!

Answer 7

well i run cross country and i run track, my coaches stress to me all the time that in order for speed to come and improvements in the mile and distances over that you have to mix up your workouts from short and fast ones to long runs and tempo runs mixing them up works out different muscles and makes your body get used to differnet paces and speeds...do this and you will improve no doubt

Answer 8

You need to do long runs as well as run some hills with your speed workouts. check out Runner World website they have a lot of information on how to improve your running times.
www.RunnersWorld.com